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  1. #1
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    Default 4 Days + Cardio Critque Please

    Chest + Biceps +20 RUN
    Fly
    Incline Fly
    Standing Fly
    Incline Shoulder Raise
    Curl
    Concentration Curl

    Hips+Thighs+Calves+20 Cycling
    Step Up
    Seated Hip Abduction
    Lying Leg Raise
    Straight leg Deadlift
    Calf Raise
    Seated Calf Raise
    Reverse Calf Raise

    Triceps + Shoulder + 20 Run
    Skull Crusher
    Shoulder Press
    Upright Row
    Rear Delt Row
    Front Lateral Raise

    Back + Forearm + 20 Cycling
    Bentover Row
    Bent Arm Pullover
    SHrug
    Lying Shoulder External Rotation
    Shoulder Internal Rotation
    Reverese Curl
    Wrist Curl
    Reverse Wrist Curl

  2. #2
    M&S Elite Member
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    Default

    Chest you need presses.
    Biceps you need more then just standard curls.
    Legs you need leg press, squats, leg extension, leg curl.
    Tri's you need more then one movement.
    Shoulders you need side laterals
    Back You need deadlifts, plus something like pull downs or pull up's.
    So you say you dont listin to the "big guy at the gym anymore" Instead you read articles and studys and go of what some science study on the internet says. Hows that working for ya? Big guy still big you still small...
    Bench 345 - 10reps
    DL 405 - 8reps
    Front squat 315 - 8reps
    5'8" 233lbs - LIFETIME NATURAL -

  3. #3
    Squat Jedi Randoja's Avatar
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    Default

    Quote Originally Posted by LiftinHeavy View Post
    Chest you need presses.
    Biceps you need more then just standard curls.
    Legs you need leg press, squats, leg extension, leg curl.
    Tri's you need more then one movement.
    Shoulders you need side laterals
    Back You need deadlifts, plus something like pull downs or pull up's.
    Right on the money LiftinHeavy.
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  4. #4
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    Default

    i did that for my four week warmup now i am moving to other movements

 

 

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