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  1. #1
    Registered User 8banger's Avatar
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    Powerbuilding routine

    Allright after alot of reading around i decided im gonna start doing a powerbuilding routine. (Goal is to get stronger and bigger)

    My stats atm are : Height 1m86
    Weight 79 kg

    I think a realistic goal would be if i end at say 90 kg at the end of the year and greatly increase my strength.




    So a routine ive been thinking of is something like this:

    Monday:Legs
    --------
    Deadlifts 5x5
    Squats 5x5
    Calf raises 3x12

    Tuesday: Off



    Wednesday:Pull
    ---------
    Chinups/ towel pullups 3x4 (im weak at this so id better start doing low)
    Shrugs 5x5
    Clean and press 5x5



    Thursday: Off


    Friday:Push
    --------
    Incline benchpress 5x5
    Military press 5x5
    Fly's 3x6 (??)



    Things to note: Im a beginner so id like to keep it basic for a while, yet productive.Also i have a pretty physical job where i stand/walk on my
    legs all day and lift some heavy stuff time to time.


    So if anybody could critique/adjust or give some advice here i would greatly appreciate it
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  2. #2
    Unsilent Storms Stormbringer's Avatar
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    I wouldn't do deadlifts on legs day, because of squats. If you MUST do them, do the stiff legged variation. I would do lunges or leg press or some other major compoung move instead... I wouldn't do shrugs, but definitely would do bentover rows. Anyway, I will post a routine that I would do if I were you:

    Monday - Legs:
    Squats 5x5
    Stiff legged deadlifts 5x5
    Calf Raises 3x12

    Wednesday - Pull:
    Deadlift 5x5
    BB bentover rows 5x5
    Pullups/chinups 5x5

    Friday - Push:
    Incline DB benchpress 5x5
    Military press 5x5
    Dips 5x5

    That should do the thing. When you get tired of this exercises, do front squats, lunges, widegrip chins, flat bb benchpress, db shoulder press, lateral raises, lf dips, power cleans, clean and press and stuff like that...
    [url]http://forum.bodybuilding.com/showthread.php?t=381194&page=1[/url]
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  3. #3
    Registered User 8banger's Avatar
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    Dips is something i cant do (only have access to bench and powercage)

    Anyone else something to add?
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