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Oct 29 2014 01:30pm
Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12

I usually do either P/P/L [REST] P/P/L or P/P/L/P/P/L[Rest]
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Oct 29 2014 02:12pm
weird distribution of the volume. can't even say what you aim for.
looks pretty half-assed
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Oct 29 2014 03:58pm
seems ok, why more str oriented on chest than back though?
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Oct 29 2014 04:57pm
Fine.

Now if you actually stay consistent with it and don't change programs it'll actually be the best program you've ever ran in your entire life.

Srs
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Oct 29 2014 05:04pm
Depends on your goals
Also it's quite low volume.. which I suppose is fine to start with but I'd begin to drastically increase that in the coming weeks and months.
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Oct 29 2014 05:06pm
Quote (HyphyIll @ Oct 29 2014 03:57pm)
Fine.

Now if you actually stay consistent with it and don't change programs it'll actually be the best program you've ever ran in your entire life.

Srs


Will not having dead lifts be an issue?
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Oct 29 2014 06:02pm
how is that low volume? 2x frequency + 9-12 working sets each workout is a good bit of volume
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Oct 29 2014 09:42pm
Quote (HyphyIll @ Oct 29 2014 10:57pm)
Fine.

Now if you actually stay consistent with it and don't change programs it'll actually be the best program you've ever ran in your entire life.

Srs


Wont happen.
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Oct 29 2014 10:01pm
Quote (xGeArz @ Oct 29 2014 08:42pm)
Wont happen.


Once again, zero value contributed.

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Oct 29 2014 10:23pm
Goals?
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