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DiscussBodybuilding.com
Master Lifter
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Perrynaytor
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4 Day Upper Lower Split Low Volume
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Thursday, November 13, 2008 2:31 PM
( #1 )
For power and strength, revised. Please, CRITIQUE.
A1. Push - One Arm Power Clean 8 x 2
- Bench Press 6 x 3
- Squat 6 x 3
- Overhead Press 6 x 3
- Close Grip Press 5 x 5
- Calf Raises 4 x 8
- Core Work
- Push up variations 3 x Failure
A2. Pull - One Arm Snatch 8 x 2
- Deadlift 6 x 3 (One Leg 2 x 3)
- Barbell Row 6 x 3
- Chin Ups 10 x 3
- Barbell Curl 6 x 3
- Shrug 6 x 3
- Hanging Leg Raise 8 x 8
- Power Jumps 3 x Failure
B1. Push - Incline Dumbell Press 6 x 3
- Front Squat 6 x 3
- One Arm Push Press 6 x 3
- Press Downs 6 x 3
- Calve Raises 4 x 8
- Core Work
- Push Up/Hand Stand Variation 3 x Failure
B2. Pull - One Arm Snatch 8 x 2
- Straight Legged Deadlift 6 x 3
- One Arm Dumbell Row 6 x3
- Pull Down 6 x 3
- Preacher Curl 6 x 3
- Shrug 6 x 3
- Decline Sit Up 5 x 8
- Foot Coordination
Light endurance training cardio 3 days per week. Heavy Bag training 4 - 7 days per week (HIIT)
<message edited by Perrynaytor on Saturday, November 15, 2008 4:53 PM>
feb 2010
220 12-14%
bp 315
bs 405
dl 515
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nrod9
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Re:4 Day Upper Lower Split Low Volume
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Thursday, November 13, 2008 2:49 PM
( #2 )
how long are you in the gym for ... looks like too many workouts to me
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Perrynaytor
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Re:4 Day Upper Lower Split Low Volume
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Thursday, November 13, 2008 2:50 PM
( #3 )
Too many workouts? You mean exercises?..
45 Minutes.
feb 2010
220 12-14%
bp 315
bs 405
dl 515
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nrod9
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Total Posts
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237
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10
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Re:4 Day Upper Lower Split Low Volume
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Thursday, November 13, 2008 3:22 PM
( #4 )
thats what i mean ... wow i only do 5 excercises and i take 1 minute break inbetween each set and it takes me like 50 mins at the gym ... i also do full body workouts i only do the big compound lifts tho ... but whatever floats your boat
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Perrynaytor
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Total Posts
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1297
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Reward points
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10
- Joined: 5/19/2007
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Status: offline
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Re:4 Day Upper Lower Split Low Volume
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Saturday, November 15, 2008 4:43 PM
( #5 )
BUMP.
Please, critique. Lord have mercy. This guy helped me none.
feb 2010
220 12-14%
bp 315
bs 405
dl 515
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