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Thread: effective routine

  1. #1
    Wannabebig Member
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    effective routine

    I am very new to lifting and would like if someone could give me a simple yet effective routine. I have a bench a bar of course and two dumb bells I have about 150 pounds in weights to work with which should be enough wait to get me started! Please help me with a routine I can do with what equipment I have. Thanks!

  2. #2
    SchModerator ZenMonkey's Avatar
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    Last edited by ZenMonkey; 03-08-2008 at 07:42 PM.
    Sarvamangalam!

  3. #3
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    The Bill Starr Power Routine

    Monday Heavy Day
    Squat 5 sets of 5
    Bench 5 sets of 5
    Powercleans 5 sets of 5
    2 sets of weighted hypers
    4 sets of weighted Sit-ups

    Wednesday Light Day
    Squat 4 sets of 5
    Incline Bench 4 sets of 5
    High Pulls 4 sets of 5
    Sit-ups 3 sets

    Friday - Medium
    Squat 4 sets of 5, 1 triple, back-off
    Bench 4 sets of 5, 1 triple, back-off
    Powercleans 4 sets of 5, 1 triple
    Weighted Dips 3 sets of 5-8
    Triceps and Biceps 3 sets of 8 each

    eat like a mad man tomorrow and begin my workout monday

  4. #4
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    small changes to the routine i picked...



    Monday Heavy Day

    Squat 5 sets of 5
    Bench 5 sets of 5
    Powercleans 5 sets of 5
    2 sets of push ups
    4 sets of weighted Sit-ups

    Tuesday - Off

    Wednesday Light Day

    Squat 4 sets of 5
    Incline Bench 4 sets of 5
    dead lift 4 sets of 5
    Sit-ups 3 sets

    Thursday - Off

    Friday - Medium

    Squat 4 sets of 5, 1 triple, back-off
    Bench 4 sets of 5, 1 triple, back-off
    Powercleans 4 sets of 5, 1 triple
    push ups 3 sets of 5-8
    Curls 3 sets of 8 each

  5. #5
    phil 4:13 Bako Lifter's Avatar
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    Do you really think push ups are gonna do jack squat for your strenght or build?

  6. #6
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    what would be a good replacement for dips ?

  7. #7
    phil 4:13 Bako Lifter's Avatar
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    Why do you want to replace dips? They're a great exercise for building your chest and triceps.

  8. #8
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    i dont go to a gym so i dont know how im suposed to do dips

  9. #9
    student of the game Runty's Avatar
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    Use 2 tall chairs. Or put your feet on a chair and hands on the bench, and put weight in your lap.
    "Fine, if I'm not allowed to light it on fire, can my imaginary friend?"

  10. #10
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    alright thanks i will do that

  11. #11
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    do crank

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