DELOAD week
Month 12 / Week 4 = 40% x 5, 50% x 5, 60% x 5
Friday 010318
Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% @ 70lbs x 5
50% @ 85lbs x 5
60% @ 100lbs x 5 + First Set Last
Weighted Dips = 4 x 10
BW x 10
BW x 10
BW x 10
BW x 10
Push Ups = 4 x 12
BW x 12
BW x 12
BW x 12
BW x 12
TBar Rows 3 x 10
95lbs X 10
95lbs X 10
95lbs X 10

Thread: 12Week Shortcut To Size

01032018, 06:24 AM #391

01072018, 08:58 AM #392
Going to change it up a bit, try the Ogus 7/5/3, which is very similar to 5/3/1, just different;
http://plantnplantnplantn.blogspot.c.../ogus753.html
https://www.reddit.com/r/Fitness/com...s_753_program/

01072018, 09:20 AM #393
Ogus 7/5/3 Program
Month 1 / Week 1
Sunday 010718
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 100lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs x 5
Dumbbell Bench Press – 5 sets of 15 reps
35lb Dumbbells x 15
35lb Dumbbells x 15
35lb Dumbbells x 15
35lb Dumbbells x 15
35lb Dumbbells x 15
Dumbbell Row – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12Last edited by Darthdingo; 01072018 at 01:10 PM.

01082018, 08:11 PM #394
Ogus 7/5/3 Program
Month 1 / Week 1
Tuesday 010918
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 4 sets of 9 reps @ 70%
70% = 145lbs x 9
70% = 145lbs x 9
70% = 145lbs x 9
70% = 145lbs x 9
Romanian Deadlift – 5 sets of 10 reps
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Tbar Row – 5 sets of 15 reps
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15

01102018, 08:23 PM #395
Ogus 7/5/3 Program
Month 1 / Week 1
Thursday 011118
OH Press = 1RM = 135lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 80lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 90lbs x 7
75% = 90lbs x 7
75% = 90lbs x 7
75% = 90lbs x 7
75% = 90lbs x 7
Chair Dips – 5 sets of 15 reps;
https://www.manvsweight.com/howtododipsathome/
X 15
X 15
X 15
X 15
X 15
Dumbbell Press – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Shoulder Shrugs
100lbs x 12
100lbs x 12
100lbs x 12Last edited by Darthdingo; 01112018 at 07:05 AM.

01142018, 09:07 AM #396
Ogus 7/5/3 Program
Month 1 / Week 2
Sunday 011418
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 100lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
Dumbbell Bench Press – 5 sets of 15 reps
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
Dumbbell Row – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12

01152018, 07:47 PM #397
Ogus 7/5/3 Program
Month 1 / Week 2
Tuesday 011618
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 155lbs x 7
75% = 155lbs x 7
75% = 155lbs x 7
75% = 155lbs x 7
75% = 155lbs x 7
Romanian Deadlift – 5 sets of 10 reps
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Tbar Row – 5 sets of 15 reps
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15

01172018, 07:21 PM #398
Ogus 7/5/3 Program
Month 1 / Week 2
Thursday 011818
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 80lbs x 3
Main lift = 4 sets of 7 reps @ 70%
70% = 80lbs x 9
70% = 80lbs x 9
70% = 80lbs x 9
70% = 80lbs x 9
Chair Dips – 5 sets of 15 reps;
https://www.manvsweight.com/howtododipsathome/
X 12
X 12
X 12
X 12
X 12
Dumbbell Press – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Shoulder Shrugs
100lbs x 12
100lbs x 12
100lbs x 12Last edited by Darthdingo; 01182018 at 06:43 AM.

01212018, 06:53 AM #399
Ogus 7/5/3 Program
Month 1 / Week 3
Sunday 012118
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 100lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 115lbs x 7
75% = 115lbs x 7
75% = 115lbs x 7
75% = 115lbs x 7
75% = 115lbs x 7
Dumbbell Bench Press – 5 sets of 15 reps
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
Dumbbell Row – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12

01232018, 05:19 AM #400
Ogus 7/5/3 Program
Month 1 / Week 3
Tuesday 012318
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 175lbs x 3
85% = 175lbs x 3
85% = 175lbs x 3
85% = 175lbs x 3
85% = 175lbs x 3
85% = 175lbs x 3
85% = 175lbs x 3
85% = 175lbs x 3
85% = 175lbs x 3
85% = 175lbs x 3
Romanian Deadlift – 5 sets of 10 reps
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Tbar Row – 5 sets of 15 reps
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15Last edited by Darthdingo; 01232018 at 06:44 AM.

01252018, 05:22 AM #401
Ogus 7/5/3 Program
Month 1 / Week 3
Thursday 012518
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 80lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 95lbs x 5
80% = 95lbs x 5
80% = 95lbs x 5
80% = 95lbs x 5
80% = 95lbs x 5
80% = 95lbs x 5
80% = 95lbs x 5
Chair Dips – 5 sets of 15 reps;
https://www.manvsweight.com/howtododipsathome/
X 12
X 12
X 12
X 12
X 12
Dumbbell Press – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Shoulder Shrugs
100lbs x 12
100lbs x 12
100lbs x 12

01282018, 08:18 AM #402
Ogus 7/5/3 Program
Month 1 / Week 4
Sunday 012818
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 100lbs x 3
Main lift = 4 sets of 99 reps @ 70%
70% = 110lbs x 9
70% = 110lbs x 9
70% = 110lbs x 9
70% = 110lbs x 9
Dumbbell Bench Press – 5 sets of 15 reps
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
Dumbbell Row – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12

01312018, 06:08 AM #403
Ogus 7/5/3 Program
Month 1 / Week 4
Tuesday 013018
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 165lbs x 5
80% = 165lbs x 5
80% = 165lbs x 5
80% = 165lbs x 5
80% = 165lbs x 5
80% = 165lbs x 5
80% = 165lbs x 5
Romanian Deadlift – 5 sets of 10 reps
50lb X 10
50lb X 10
50lb X 10
50lb X 10
50lb X 10
Tbar Row – 5 sets of 15 reps
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15Last edited by Darthdingo; 01312018 at 07:12 AM.

02022018, 05:23 AM #404
Ogus 7/5/3 Program
Month 1 / Week 4
Thursday 020218
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 80lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 100lbs x 3
85% = 100lbs x 3
85% = 100lbs x 3
85% = 100lbs x 3
85% = 100lbs x 3
85% = 100lbs x 3
85% = 100lbs x 3
85% = 100lbs x 3
85% = 100lbs x 3
85% = 100lbs x 3
Chair Dips – 5 sets of 15 reps;
https://www.manvsweight.com/howtododipsathome/
X 12
X 12
X 12
X 12
X 12
Dumbbell Press – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Shoulder Shrugs
100lbs x 12
100lbs x 12
100lbs x 12

02042018, 09:24 AM #405
(Deload) 3 sets of 5 @ 60%
Ogus 7/5/3 Program
Month 1 / Week 5 = (Deload) 5 sets of 5 @ 60%
Sunday 020418
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift = (Deload) 5 sets of 5 @ 60%
60% = 90lbs x 5
60% = 90lbs x 5
60% = 90lbs x 5
60% = 90lbs x 5
60% = 90lbs x 5
Dumbbell Bench Press – 5 sets of 15 reps
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
Dumbbell Row – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12

02062018, 05:50 AM #406
(Deload) 3 sets of 5 @ 60%
Ogus 7/5/3 Program
Month 1 / Week 5 = (Deload) 5 sets of 5 @ 60%
Sunday 020618
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 3 sets of 5 @ 60%
60% = 125lbs x 5
60% = 125lbs x 5
60% = 125lbs x 5
60% = 125lbs x 5
60% = 125lbs x 5
Romanian Deadlift = Deload – 4 sets of 10 reps
50lb X 10
50lb X 10
50lb X 10
50lb X 10
Tbar Row = Deload – 4 sets of 15 reps
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15

02182018, 09:11 AM #407

02182018, 09:13 AM #408
Ogus 7/5/3 Program
Month 1 / Week 5 = DELOAD
Sunday 021818
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 80lbs x 3
Main lift = 5 x 5 @ 60%
70lbs x 5
70lbs x 5
70lbs x 5
70lbs x 5
70lbs x 5
Chair Dips – 4 sets of 10 reps;
https://www.manvsweight.com/howtododipsathome/
X 10
X 10
X 10
X 10
Dumbbell Press – 4 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Shoulder Shrugs
100lbs x 12
100lbs x 12
100lbs x 12

03042018, 09:17 AM #409
Ogus 7/5/3 Program
Month 1 / Week 5 = DELOAD
Sunday 030418
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 80lbs x 3
Main lift = 5 x 5 @ 50%
60lbs x 5
60lbs x 5
60lbs x 5
60lbs x 5
60lbs x 5
Chair Dips – 5 sets of 5 reps;
https://www.manvsweight.com/howtododipsathome/
X 5
X 5
X 5
X 5
Dumbbell Press – 5 sets of 5 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Shoulder Shrugs
100lbs x 12
100lbs x 12
100lbs x 12

03062018, 05:58 AM #410
(Deload) 3 sets of 5 @ 60%
Ogus 7/5/3 Program
Month 1 / Week 5 = (Deload) 5 sets of 5 @ 60%
Tuesday 030618
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 3 sets of 5 @ 60%
50% = 105lbs x 5
50% = 105lbs x 5
50% = 105lbs x 5
50% = 105lbs x 5
50% = 105lbs x 5
Romanian Deadlift = Deload – 4 sets of 10 reps
50lb X 10
50lb X 10
50lb X 10
50lb X 10
Tbar Row = Deload – 4 sets of 15 reps
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15

03082018, 05:30 AM #411
(Deload) 3 sets of 5 @ 60%
Ogus 7/5/3 Program
Month 1 / Week 5 = (Deload) 5 sets of 5 @ 50%
Thursday 030818
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift = (Deload) 5 sets of 5 @ 60%
50% = 80lbs x 5
50% = 80lbs x 5
50% = 80lbs x 5
50% = 80lbs x 5
50% = 80lbs x 5
Dumbbell Bench Press – 5 sets of 15 reps
30lb Dumbbells x 8
30lb Dumbbells x 8
30lb Dumbbells x 8
30lb Dumbbells x 8
30lb Dumbbells x 8
Dumbbell Row – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12

03112018, 08:42 AM #412

03112018, 08:46 AM #413
Ogus 7/5/3 Program
Month 2 / Week 1
Sunday 031118
OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 85lbs x 7
75% = 85lbs x 7
75% = 85lbs x 7
75% = 85lbs x 7
75% = 85lbs x 7
Chair Dips – 5 sets of 15 reps;
https://www.manvsweight.com/howtododipsathome/
X 10
X 10
X 10
X 10
X 10
Dumbbell Press – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Shoulder Shrugs
100lbs x 12
100lbs x 12
100lbs x 12

03122018, 06:44 PM #414
Ogus 7/5/3 Program
Month 2 / Week 1
Tuesday 031218
Deadlift = 1RM = 210lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 110lbs x 3
Main lift = 4 sets of 9 reps @ 70%
70% = 130lbs x 9
70% = 130lbs x 9
70% = 130lbs x 9
70% = 130lbs x 9
Romanian Deadlift – 5 sets of 10 reps
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Tbar Row – 5 sets of 10 reps
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
Pushups 3 X 10 ( Up to 12 in month 3 )
BW x 10
BW x 10
BW x 10Last edited by Darthdingo; 03132018 at 07:13 AM.

03142018, 07:22 PM #415
Ogus 7/5/3 Program
Month 2 / Week 1
Thursday 031518
Bench Press = 1RM = 160lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 90lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 115lbs x 5
80% = 115lbs x 5
80% = 115lbs x 5
80% = 115lbs x 5
80% = 115lbs x 5
80% = 115lbs x 5
80% = 115lbs x 5
Dumbbell Bench Press – 5 sets of 10 reps
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
Dumbbell Row – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12

03172018, 09:53 PM #416
Ogus 7/5/3 Program
Month 2 / Week 2
Sunday 031818
OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
Main lift = 4 sets of 7 reps @ 70%
70% = 80lbs x 7
70% = 80lbs x 7
70% = 80lbs x 7
70% = 80lbs x 7
Chair Dips – 5 sets of 10 reps;
https://www.manvsweight.com/howtododipsathome/
X 10
X 10
X 10
X 10
X 10
Dumbbell Press – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Shoulder Shrugs
100lbs x 12
100lbs x 12
100lbs x 12

03202018, 06:06 AM #417
Ogus 7/5/3 Program
Month 2 / Week 2
Tuesday 032018
Deadlift = 1RM = 210lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 110lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 140lbs x 7
75% = 140lbs x 7
75% = 140lbs x 7
75% = 140lbs x 7
75% = 140lbs x 7
Romanian Deadlift – 5 sets of 10 reps
50lb X 10
50lb X 10
50lb X 10
50lb X 10
50lb X 10
Tbar Row – 5 sets of 10 reps
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
Pushups 3 X 10 ( Up to 12 in month 3 )
BW x 10
BW x 10
BW x 10

03222018, 05:45 AM #418
Ogus 7/5/3 Program
Month 2 / Week 2
Thursday 032218
Bench Press = 1RM = 160lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 90lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
Dumbbell Bench Press – 5 sets of 10 reps
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
Dumbbell Row – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12

03252018, 09:00 AM #419
Ogus 7/5/3 Program
Month 2 / Week 3
Sunday 032518
OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 90lbs x 5
80% = 90lbs x 5
80% = 90lbs x 5
80% = 90lbs x 5
80% = 90lbs x 5
80% = 90lbs x 5
80% = 90lbs x 5
Chair Dips – 5 sets of 10 reps;
https://www.manvsweight.com/howtododipsathome/
X 10
X 10
X 10
X 10
X 10
Dumbbell Press – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Shoulder Shrugs ( Up to 15 in Month 3 )
100lbs x 12
100lbs x 12
100lbs x 12
100lbs x 12Last edited by Darthdingo; 03272018 at 07:03 AM.

03272018, 05:55 AM #420
Ogus 7/5/3 Program
Month 2 / Week 3
Tuesday 032718
Deadlift = 1RM = 210lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 110lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
Romanian Deadlift – 5 sets of 10 reps
50lb X 10
50lb X 10
50lb X 10
50lb X 10
50lb X 10
Tbar Row – 5 sets of 10 reps
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
Pushups 4 X 10 ( Up to 12 in month 3 )
BW x 10
BW x 10
BW x 10
BW x 10Last edited by Darthdingo; 03272018 at 07:03 AM.
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