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rate it boys
Push:
Flat Barbell Bench Press: 3x8
Incline Barbell Bench Press: 3x8
Tricep Rope Pushdowns (circuit machine): 3x10
Overhead Dumbbell Extension: 3x10
Pectoral Fly 3x10
Pushups (substitute for dips) 4x20
Pull
Barbell Rows: 3x5
Lat Pulldowns : 3x10
Seated Rows 3x10
Face-pulls: 3x12
Barbell Bicep Curls (Alternate between close and normal grip): 4x10
Hammer Curls: 3x12
Legs/Shoulders:
Romanian Deadlifts 3x 10
Barbell Squats: 4x5-6
Leg Curls 3x8-10
Overhead Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Shrugs 3x10-12
PPLPPLx
Abs everyday
can we get a /routine/general going on in here?
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Recoving from lower back injury
Bench/OHP 5x5
Reverse grip pulldowns 5x5
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Can someone share the pic with the routines compilation (from beginner to advanced)?
Also any olympic weightlifting plans ?
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>>42430522
You should superset your rope pushdowns with overhead cable pulls.
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xAxBxCx
A
Squat 5x5
Bench 5x5
DL 5x5
B
Squat 5x5
OHP 5x5
Clean 5x5
C
Squat 5x5
Bench 5x5
DL 5x5
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>>42431122
Here
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>>42431258
To much deadlifting do 1x5 instead
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>>42431384
FUCK OFF GAINS GOBLIN
low frequency dl is totally fine for someone just starting out as he is, besides, if you rest properly you'll be fine. this is what bryce krawczyk told me, and he came in second at ipf worlds in 2016. plus, he's a damn good deadlifter. so i kinda figure he knows what he's talking about with the deadlift.
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>>42431405
>he came in second at ipf worlds in 2016
Maybe he would have came in first had he done 1x5 deadlifts instead
Thread posts: 9
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Thread images: 2