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Old 10-12-2012, 06:36 PM   #1
Warrior01
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Default Any thoughts??

Any thoughts on this workout plan?, it is to be performed 4 times per week, for a duration of 4 weeks. All supersets are mentioned as A1-A2 etc.

Day 1


A Varied-grip pulldown (wide- close- reverse)

3 Sets

10 reps

Rest 60 sec



B1 Seated wide grip machine row 1

3 Sets

8 reps

Rest 10 sec



B2 Bent over varied T-bar row (wide-medium-close)

3 Sets

8 reps

Rest 10 sec



B3 BB deadlift

3 Sets

12 reps

Rest 60 sec



C1 Triple DB press (incline bench 60-45-flat)

3 Sets

8 reps

Rest 10 sec



C2 Incline 45 degress bench press 1

3 Sets

12 reps

Rest 60 sec



D1 45 degree bench alt dumbbell raises

3 Sets

12 reps

Rest 10 sec



D2 1. Standing bilateral DB side raises
2. Standing close grip upright row

3 Sets

8 reps

Rest 10 sec



D3 Bent over wide grip BB row to neck

3 Sets

8 reps

Rest 60 sec



E1 Standing bilateral calves raises (neutral in- out)

3 Sets

12 reps

Rest 10 sec



E2 Seated bilateral calve raises

3 Sets

20 reps

Rest 60 sec



Day 2


A1 45 degree bilateral high leg press

3 Sets

8 reps

Rest 10 sec



A2 Lying bilateral leg curl

5 Sets

8 reps

Rest 10 sec



B1 BB squat

3 Sets

12 reps

Rest 10 sec



B2 Smith machine split squats 1

3 Sets

12 reps

Rest 10 sec



B3 Seated leg expression

3 Sets

20 reps

Rest 60 sec



C1 Standing bicep curl 1 with ez bar

3 Sets

12 reps

Rest 10 sec



C2 Standing iso tension overhead cable concentration curls

3 Sets

12 reps

Rest 60 sec



D1 Incline 45 degree bench close grip

3 Sets

12 reps

Rest 10 sec



D2 Seated overhead tricep extensions

3 Sets

12 reps

Rest 60 sec


E1 Leg raises

4 Sets

12 reps

Rest 10 sec



E2 Side plank

2 Sets

60 sec

Rest 10 sec
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