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  1. #1
    Registered User LucaShredArnold's Avatar
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    Exclamation Power building Routine!

    Gym Routine

    Monday: powerlifting
    20min cardio and stretches
    2min rest (5min max)
    3x5 squat 4,3,2,1
    3x5 deadlift 4,3,2,1
    3x5 bench press 4,3,2,1
    3x5 military press 4,3,2,1
    3x5 hammer curls 4,3,2,1
    grip strength, core, static holds, big walk outs, overhead holds, weighted situps

    Tuesday: legs and calves
    20min cardio and stretches
    5x5 squats
    5x5 box squats
    4x8 hack squats
    4x8 leg curls
    4x10 stiff legged dumbell deadlifts
    4x10 bulgarian split squats
    4x12 front squats
    35,30,25,20 leg extentions
    failure set of walking lunges
    5x20 single leg extentions
    3x33 1x10,9,8,7,6,5,4,3,2,1 calve raises
    100 goblet squats

    Wednesday: chest and biceps
    20min cardio and stretches
    5x5 bench press
    4x6 incline dumbell press
    4x10 machine press
    4x12 fly machine
    4x8 dips
    5x20 cables flies
    4x15 decline dumbell press
    21s inner outter x10
    4x8 dumbell preacher curl
    4x10 concentraion curls
    4x6 dumbell curls
    100 rep hammer press
    100 rep hammer preacher curl

    Thursday: shoulders and triceps
    20min cardio and stretches
    5x5 military press
    5x20 seated side raises
    4x10 plate front raises
    4x6 arnie press
    4x10 cable side raises
    4x20 facepulls
    4x20 shrugs
    4x10 tricep pushdowns
    5x20 tricep dips
    5x20 single hand tricep pushdowns
    4x12 tricep kickbacks
    prison pushups 1-10
    100 rep dumbell press

    Friday: back and abs
    20min cardio and stretches
    5x5 deadlifts
    5x5 rack pulls
    4x6 bent over rows
    5x20 lat pulldowns
    4x15 underhand lat pulldowns
    4x10 seated row
    4x8 machine row
    4x8 one arm rows
    5x20 straight arm pulldown
    5x20 cable crunches
    200 total situps
    100 rep underhand bent over row

    Saturday: rest

    Sunday: rest
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  2. #2
    Registered User LucaShredArnold's Avatar
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    Thoughts?
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  3. #3
    Registered User Filmbuff81's Avatar
    Join Date: Nov 2011
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    Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000)
    Filmbuff81 is offline
    Have fun dying of rhabdo
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  4. #4
    Registered User TAWS6's Avatar
    Join Date: Dec 2006
    Posts: 13,018
    Rep Power: 32820
    TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000) TAWS6 has much to be proud of. One of the best! (+20000)
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    Up the cell tech dose
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  5. #5
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 3,498
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    TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000)
    TolerantLactose is online now
    It's a tad excessive.
    Have I now become your enemy by telling you the truth?
    Galatians 4:16
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  6. #6
    Registered User LucaShredArnold's Avatar
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    Im on gear
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