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Old 11-10-2011, 12:30 PM
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greatkeen greatkeen is offline
greatkeen is getting BIGGER
Join Date: Jan 2003
Posts: 157

if still looking for more size gain, try following on Mon/Wed/Fri pattern:

Day 1:
INCLINE BENCH (30 reps x 4 sets)
CG BENCH PRESS (30 reps x 4 sets)
MILLITERY PRESS (30 reps x 4 sets)
SQUATS (20 reps x 2 sets)

Day 2:
CG PULL DOWN (30 reps x 4 sets)
CABLE ROW (30 reps x 4 sets)
PULLOVER BB* (30 reps x 4 sets)
PULL UPS (15 reps x 2 sets)

30 reps x 4 reps mean => FOR EXAMPLE: 1st set aim for 10-12 reps, rest 1-2mins, 2nd set 8-10reps, rest 1-2mins, 3rd set 6-8reps, 1-2min rest, 4th set 6-8reps.

NO SPECIFIC REP CADENCE HERE. Overall objective is to hit 30 reps in 4 sets, for a particular exercise. u do it u increase the weight on the bar, u fall short of 30 reps strive again with same weight next workout.

very simple format - simple objective - PROGRESSIVE OVERLOAD.
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