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    From fat to stacked darray's Avatar
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    Jan 2007
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    My power/strength routine: What do you think?

    Updated 6th week done, second phase finished

    Posting pictures in the picture section tonight Feb9/07

    I'm 32, 5'9 inches, 211 lbs and I'd guess around %24 body fat

    update, since starting this routine I am now 203lbs

    It's set up to give me a base strength and conditioning before I start with anything heavy





    WEEK 1 WEEK 2 WEEK 3

    MONDAY

    Squats 5 of 5
    Dead lifts 5 of 5
    Standing calf raise 5 of 10
    Leg raises 5 of 10
    Incline situps 3 of 10-20

    TUESDAY

    Incline barbell bench press 5 of 5
    Seated dumbell shoulder press 5 of 8
    Bicep cable curls (low pulley) 5 of 10
    Tricep pushdowns (straight bar) 5 of 10
    Bentover dumbell lateral raises 3 of 10-15

    THURSDAY

    Leg press 4 of 15
    Leg curls 4 of 15
    Wide grip pulldowns 4 of 15
    Hyperextensions 4 of 10
    Pulldown ab crunches 4 of 15

    FRIDAY

    Incline dumbell bench press 4 of 10
    Dumbell side lateral raises 4 of 10
    Bicep dumbell curls 4 of 12
    Tricep pushdowns (rope) 4 of 12
    Barbell upright rows 3 of 15



    WEEK 4 WEEK 5 WEEK 6

    MONDAY

    Bentover barbell rows 5 of 8
    Barbell shoulder shrugs 5 of 10
    Leg extensions 5 of 10
    Leg curls 5 of 10
    Seated calf raise 5 of 10
    Incline situps 3 of 10-20

    TUESDAY

    Decline barbell bench press 5 of 5
    Seated barbell shoulder press 5 of 8
    Preacher barbell curls 5 of 10
    Lying tricep extensions 5 of 10
    Cable upright rows 3 of 15

    THURSDAY

    Hack squat 4 of 15
    Stiff leg dead lifts 4 of 15
    Seated cable rows 4 of 15
    Leg raises 4 of 12
    Crunches 4 of 25+

    FRIDAY

    Flat dumbell bench press 4 of 10
    Dumbell front lateral raises 4 of 10
    Bicep barbell curls 4 of 12
    Tricep pushdowns 4 of 12
    Close grip pulldowns 4 of 15


    WEEK 7 WEEK 8 WEEK 9


    MONDAY

    Squats 5 of 5
    Dead lifts 5 of 5
    Chin ups 4 of ???
    Pulldown ab crunches 5 of 10
    Leg raises 5 of 10

    TUESDAY

    Flat barbell bench press 5 of 5
    Bentover dumbell lateral raises 4 of 10
    Dumbell side lateral raises 4 of 10
    Dumbell front lateral raises 4 of 10
    Bicep cable curls 5 of 10
    Tricep pushdowns 5 of 10

    THURSDAY

    Hack squat 5 of 10
    Leg press 4 of 15
    Chest supported row 4 of 10
    Hyper extensions 4 of 10
    Pulldown ab crunches 4 of 15

    FRIDAY

    Dumbell benchpress on ball 4 of 10
    Dumbell shoulder press sit on ball 4 of 10
    EZ bar bicep curls 4 of 12
    One arm over head dumbell ext. 4 of 12
    One arm dumbell rows 3 of 15


    WEEK 10 WEEK 11 WEEK 12


    MONDAY

    Leg press 5 of 5
    Stiff leg dead lifts 5 of 5
    Wide grip pulldowns 4 of 10
    Incline situps 5 of 15
    Leg raises 5 of 15

    TUESDAY

    Dips 5 of 5
    Chin ups 4 of ???
    Side lateral raises 4 of 10
    Seated barbell shoulder press 4 of 10
    Bicep dumbell preacher curls 5 of 10
    Tricep pushdowns 5 of 10

    THURSDAY

    Squats 4 of 15
    Leg curls 4 of 15
    Leg extensions 4 of 15
    Seated cable rows 4 of 10
    Standing calf raise 4 of 10
    Pulldown ab crunches 4 of 15

    FRIDAY

    Pushups with feet on ball 4 of ???
    Seated dumbell shoulder press 4 of 10
    Standing one arm dumbell curls (S) 4 of 12
    One arm overhead dumbell ext. (S) 4 of 12
    Close grip pulldowns 4 of 15
    Last edited by darray; 02-18-2007 at 01:55 PM. Reason: updating

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