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PostPosted: Sun Aug 13, 2006 6:30 pm 
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former lurker

Joined: Sun Aug 13, 2006 6:02 pm
Posts: 2
Location: Richmond, Va
Hello everyone,

Thanks for taking the time to take a look over my topic, and thanks for the help. Below is my upcoming 4 week program. I wanted to post here to see if someone could find anything wrong or if this program appears to be effective. Here it is

Weeks 1 and 2

Day 1

Heavy 6-8 reps

BB bench press 4 sets
BB Military press 4 sets
Wide grip pull-ups 4 sets 8 reps
Squat 4 sets

Day 2

Light 10-12 reps

Incline BB press 4 sets
BB Military press 4 sets
Close grip pull down 4 sets
Deadlifts 4 sets

Day 3

Medium 8-10

BB bench press 4 sets
BB Military press 4 sets
Wide grip pull ups 4 sets
Squat 4 sets

Weeks 3 and 4

Day 1

Heavy 6-8

BB bench press 4 sets
DB shoulder press (standing) '' ''
Close grip (V-handle) cable row '' ''
Deadlift '' ''

Day 2

Light 10- 12

Incline DB press 4 sets
DB shoulder press (standing) '' ''
Wide grip cable row '' ''
Squat '' ''

Day 3

Medium 8-10

BB bench press 4 sets
DB shoulder press (standing) '' ''
Bent over BB row '' ''
Deadlift '' ''

I am coming off a simply full body workout using 3 sets 10 reps. This was done for 4 weeks. Week 5-6-7 I used the light heavy weight training.

Old program

Workout 1
Squat
Bent over row
Rom d/L
Incline press
Abs
Back ext

Workout 2
Deadlift
chins
step-ups
military press
abs upper and lower

it was the A-B-A then followed by B-A-B

I have gained plenty of strength with the old programed. I am just ready to switch it up. But I love usning the full body approach. I am trying to gain some size. I do a lot of HIT on my off days to keep lean.
Thanks in Advance for all you replies
Steven in Richmond, Va


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PostPosted: Sun Aug 13, 2006 6:47 pm 
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In Memoriam: TimD
In Memoriam: TimD
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Joined: Mon Dec 19, 2005 8:04 am
Posts: 3129
Location: Va Beach, Va
I'm sure it will probably get nitpicked, but on the surface, it is based on push, pull, squat with large compound moves, straight to the core without any fluff, and it is based on a heavy, medium, light aspect to prevent burnout. I see no reason why it shouldn't be of some benefit. Give it a shot, then evaluate it BTW, IMO your old program was well laid out.
Tim


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