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Exercise Prescription on the Net
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PostPosted: Mon Sep 18, 2006 1:34 am 
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n00b
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Joined: Sun Jul 23, 2006 5:01 pm
Posts: 7
Location: Boston, MA
Use this link for Excel (xls) Spreadsheet
http://rapidshare.de/files/33527211/Wor ... t.xls.html


Day 1 (Chest & Back)

Bench Press
Dumbell Fly

Cable Front Pulldown
Pull Up

Incline Bench Press

Dumbell Bent-Over Row
Lever Bent-Over Row


Day 2 (Legs)

Barbell Full Squat

Barbell Straight-Leg Deadlift

Barbell Standing Leg Calf Raise

Reverse Calf Raise

Vertical Leg-Hip Raise
Ball Crunch
Bicycle Exercise

Incline Twisting Sit-Up
Dumbell Side Bend


Day 3 (Arms & Shoulders)


Dumbell Shoulder Press

Upright Row

Dumbell Bent-Over Row
Dumbbell Seated Rear Lateral Raise

Triceps Extension
Barbell Close Grip Bench Press
Skull Crusher
Kickback

Dumbell Curl
Barbell Curl

Concentration Curl

Reverses Curl

Wrist Curl
Cable Wrist Roller
Reverse Wrist Curl
Cable Wrist Roller

Pronation
Supination


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PostPosted: Mon Sep 18, 2006 5:42 am 
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Exalted Seer
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Joined: Sun Mar 12, 2006 11:20 pm
Posts: 2087
Location: New York City
Why so much arm work? It won't make you grow any faster, and it ups the risk of tendonitis to boot.


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PostPosted: Mon Sep 18, 2006 6:47 am 
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n00b
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Joined: Sun Jul 23, 2006 5:01 pm
Posts: 7
Location: Boston, MA
i dont plan to do all of the arm workouts, i forgot to italicize the ones that can be alternates


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PostPosted: Mon Sep 18, 2006 6:51 am 
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n00b
n00b

Joined: Sun Jul 23, 2006 5:01 pm
Posts: 7
Location: Boston, MA
i put them down, because they are the one i consider
i wanna find a favorite to get comfortable with
after the shoulders, i'd do:

triceps extension (2-3 sets) triceps

dumbell curl (3 sets) biceps (front)

concentrate curl biceps (side)

reverse curls (forearm)

wrist curl and reverse wrist curl (for the wrists)
that wrist rollers are just for me to try out and if i like them, i'll replace the curls

so is this good?


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PostPosted: Mon Sep 18, 2006 2:55 pm 
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Exalted Seer
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Location: New York City
It should work. Give it a shot for 6 - 8 weeks. If possible, take pictures before and after to see if you've made visible progress.


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