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  1. #1
    Registered User Soulman2477's Avatar
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    Soulman2477 is offline

    Rate my work plan

    I have access to a plop and dips bar and a barbell with a rack to do overhead press and squats

    Workout A
    Squats
    Dips
    Pull-ups
    Overhead press
    Bicep curls
    Press ups

    Workout B
    Lunges
    Dips
    chin-ups
    Overhead press
    press ups
    Bicep curls

    Full body 3 X a week
    8 to 10 reps
    3 sets

    Please give your advice
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  2. #2
    Bands and chains FurtadoZ9's Avatar
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    FurtadoZ9 is offline
    Workout A
    Squats
    Dips
    Rowing movement


    Accessory bicep work
    Accessory tricep work
    Accessory delt work (front/side, non-compound)


    Workout B
    Lunges (recovery, lighter/higher reps)
    Overhead press
    Deadlift variant


    Accessory vertical work (pullups)
    Accessory upper anterior work (your press-ups, etc.)
    Accessory delt work (rear, non-compound)


    3-4 sets for the primary movement work (bolded, perhaps less for the deadlifts)
    2-3 sets for the accessory work
    8-12 reps is good. Either progress with more weight, or more reps.

    And rotate each week of course. So ABA, BAB, etc.

    This is how I would structure it with your equipment and parameters.
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  3. #3
    Registered User ChunkBuster's Avatar
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    ChunkBuster is offline
    I wouldn’t do dips in both workouts. I’d swap one for flat or incline bench
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  4. #4
    Bands and chains FurtadoZ9's Avatar
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    FurtadoZ9 is offline
    Originally Posted by ChunkBuster View Post
    I wouldn’t do dips in both workouts. I’d swap one for flat or incline bench
    Don't think he has the setup for benching.
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