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    Max Effort Upper and Lower Body Days

    I will be working out four times a week. Two days for max effort lifts (strength) and two days for repetition lifts (hypertrophy). I have finished designing my max effort days. Later I will start a thread on my repetition days. Please critique my Monday and Tuesday workouts. Thanks.

    Max Effort Upper Body (Monday)
    Max Effort Lift - Work up to a max set of 3-5 reps = Bench Press
    Supplemental Lift - 3-4 sets of 6-10 reps = Incline DB Press
    Horizontal Row - 4 sets of 10-15 reps = Barbell Row
    Rear Delt/Upper Back - 2-3 sets of 12-15 reps = Seated DB Cleans
    Weighted Abdominal Exercise - 3-4 sets of 8-15 reps = Weighted Swiss Ball Crunches

    Max Effort Lower Body (Tuesday)
    Max Effort Lift - Work up to a max set of 5 reps = Box Squats
    Unilateral Movement - 3-4 sets of 8-15 reps = Single-Leg Squats, Back-Leg Elevated
    Hamstring/Posterior Chain Movement - 3-4 sets of 6-10 reps = Good Mornings
    Grip Training - 3 sets of timed sets = Thick Bar Holds
    Last edited by Papi93; 12-24-2005 at 05:41 PM.

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