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  1. #1
    Registered User jlai928's Avatar
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    Can anyone critique my 3x/week full body (upper body focus trust me my legs are fine

    FULL BODY A

    BB Squat - 3x4-6

    BB Bench - 3x4-6

    BB Bent over row - 3x4-6

    DB Lateral raise - 3x8-10

    Tricep/chest dips - 3x8-10

    EZ Bar bicep curl - 3x8-10

    Cable Crunch - 3x8-10

    LIGHTER DAY

    BB Front squat - 3x8-12

    BB Incline bench - 3x8-12

    DB row - 3x8-12

    DB Shoulder press - 3x10-12

    Wide grip lat pull down - 3x10-12

    Cable fly - 3x10-12

    Incline DB curl - 2x10-12

    Cable tricep pull down - 2x10-12

    FULL BODY B

    Deadlift - 3x4-6

    BB Bench - 3x4-6

    Weighted Pullups - 3x4-6

    BB Overhead press - 3x4-6

    DB row - 3x8-10

    EZ Bar curl - 3x8-12

    EZ bar skull crusher 3x8-12

    Ab raise with paralell bar 3x8-12

    So this adheres to the principles of 80-210 reps/week as per the Muscle and Strength Pyramids.

    What does anyone think? I know there's lack of leg work but I really don't need to build my legs and I would say my legs are hyper-responders to training. Trust me I'm not troll
    Started and can't stop. Scratch that. Will NEVER stop.

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    "Last set best set" - Steve Cook

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  2. #2
    Registered User Oleg1975K's Avatar
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    Oleg1975K is offline
    Great choice!
    I, too, have been training in similar programs for quite some time and the results are fine with me.
    IMHO, it doesn’t hurt to add something like bending the legs in 2-3 sets of 8-12 reps per day A or an “lighter” day, as well as an abs workout at the end of each workout.
    bench press 165 kgx1, 125 kgx13, 100 kgŃ…24
    overhead press 100 kgx1, 82,5 kg 4 sets Ń… 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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