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please help a beginner come up with this specific workout

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Old 08-26-2009, 09:53 PM
drizzy94 drizzy94 is offline
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Default please help a beginner come up with this specific workout

im new to building and lifting and my goals are hypertrophy. i only have two days per week in the gym and i cant do anythin to change that. i was going to follow this workout doing 3x8-12 for each exercise. i want to bulkk for three months so will someone PLEASE help me come up with a workout that i can do twice a week? this is what i was going to before

Workout 1
Bench Press
Close Grip Bench Press
Bent Over Rows
Standing Military Press
Calf Raise

Workout 2
Bench Press
Standing Military Press
Weighted Dips
Barbell Curls
Dumbell Shrugs
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Old 08-27-2009, 07:15 PM
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Kevsworld Kevsworld is offline
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If you are only training twice a week you'll probably want to go with some kind of full body workout. Looks like what you have written here isn't bad.

You may want to experiment with different rep schemes, like 5x5. You may also want to go a little heavier one workout and try for higher reps in the second workout (especially for legs). You could also vary your exercises: bench press on workout 1, then incline on workout 2.

As a side note, I'm not a big fan of weighted dips--I think it puts too much pressure on your ac joint. Weighted dips used to be one of my favorites until I had to have my ac joint surgically repaired.

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Old 08-30-2009, 08:35 AM
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supermad supermad is offline
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I would drop the close-grips for skull crushers. And go with a 5x5.
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