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  1. #1
    dwaynewade's Avatar
    dwaynewade is offline Senior Member
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    May 2005
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    my new regimen for a few months...

    Pls critic, flame, rant, or rave as much you like...

    based on 3 on 1 off split = 6 out of 8 days

    Basically day 1 Push, day 2 Pull, and everything else including core on 3rd day

    (all warm up sets not included)

    day1

    Squats/leg press 2 x 20, 12-15
    Leg Ext 2 x drop set 15, 25
    Incl db press 2 x 12, 8
    Dec bench/flat bench 2 x 12, 8
    Weighted dips 2 x 15, 12
    Sh db press 2 x 10, 10
    Tri bench 2 x 10, 8
    Lying tri ext on Inc 2 x 12, 10
    One arm tri pushdown 2 x 10, 10ea

    day2

    Straight L. deads 2 x 15, 10
    Leg curls 2 x drop set 10, 15
    Weighted pull ups 2 x 8 then strip
    One arm row 2 x 10, 8
    Sitting shrugs 2 x drop set 12, 12
    Inc db curls 2 x 12, 10
    Preacher db's or bar 2 x 12, 12
    21's 1 set

    day3

    Incl flyes 2 x 15, 12
    Pullover 2 x 12, 12
    Db upright rows 2 x 10, 10
    Shoulder 'combo' raise 2 x 8 (performed with 8lb db's)
    Reverse ez bar curl 1 x 20
    Wrist curls 2 x drop set 12, 12
    Standing calf raise 2 x drop set 15, 20 partials
    Sitting calf raise 2 x 15, 20
    Abs combo alot of stuff 7-10 min worth

    let me know what you think...

  2. #2
    dwaynewade's Avatar
    dwaynewade is offline Senior Member
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    May 2005
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    1,195
    anyone???

  3. #3
    dwaynewade's Avatar
    dwaynewade is offline Senior Member
    Join Date
    May 2005
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    la la la la....hellooooooo...

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