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Random Thoughts the Remix

 
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CherryBlossom View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CherryBlossom Quote  Post ReplyReply Direct Link To This Post Posted: Sep 24 2013 at 3:18am
Disapprove
it was probably helpful too...thanks obama!!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote afrokock Quote  Post ReplyReply Direct Link To This Post Posted: Sep 24 2013 at 3:26am
It was .. One second ..

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Post Options Post Options   Thanks (1) Thanks(1)   Quote afrokock Quote  Post ReplyReply Direct Link To This Post Posted: Sep 24 2013 at 3:33am
so this is what your training split is going to be like below,

ive added A and B to the days youworkout. that way you are not repeating teh same workout in a week. so when you do legs twice in a week, you workout legs in two different ways, one way maybe more volume less weight and the other way could be low volume more weight or different movements, that way you are not getting bored and you keep stimulating your muscles in different ways

The Classic 3 Day Upper/Lower Split
Week 1

Monday: Upper Body Workout (A)
Tuesday: off
Wednesday: Lower Body Workout (A)
Thursday: off
Friday: Upper Body Workout (B)
Saturday: off
Sunday: off
Week 2

Monday: Lower Body Workout (B)
Tuesday: off
Wednesday: Upper Body Workout (A)
Thursday: off
Friday: Lower Body Workout (A)
Saturday: off
Sunday: off

Edited by afrokock - Sep 24 2013 at 3:52am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CherryBlossom Quote  Post ReplyReply Direct Link To This Post Posted: Sep 24 2013 at 3:45am

EmbarrassedLOL

I'll give it a go...so after week 2, do I go back to week 1 and just keep rotating?
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Post Options Post Options   Thanks (1) Thanks(1)   Quote afrokock Quote  Post ReplyReply Direct Link To This Post Posted: Sep 24 2013 at 3:49am
dp

Edited by afrokock - Sep 24 2013 at 4:06am
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Post Options Post Options   Thanks (1) Thanks(1)   Quote afrokock Quote  Post ReplyReply Direct Link To This Post Posted: Sep 24 2013 at 3:51am
dpyes, you keep rotating pretty much untill you get to a point where you feel you can start doing dedicated body part workouts (if you want to) or feel liek you need to progress a bit more.

i'll post the lower body splits in a bit

here is an example of upper body workouts outs



upper body A

push ups

barbell bent over rows (standard grip)

dumbell rows

standing upright dumbell or barbell rows

bench or chair dips

barbell curls

upper body B

divebombers

diamond push ups



bent over dumbell rows (or heavy pants as they are called on p90x)

dumbell row in press up position

seated dumbell shoulder press

seated lateral raises

barbell curls

seated overhead tricep extension

Edited by afrokock - Sep 24 2013 at 4:07am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CherryBlossom Quote  Post ReplyReply Direct Link To This Post Posted: Sep 24 2013 at 4:01am
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Post Options Post Options   Thanks (1) Thanks(1)   Quote afrokock Quote  Post ReplyReply Direct Link To This Post Posted: Sep 24 2013 at 4:18am
lower body A (focus on quads)

squats front sqauts or back squats

walking barbell or or dumbell lunges

dumbell squats (dumbells to your sides)

dumbell step ups

good mornings

seated calf raises standing dumbell calf raises

box jumps/wall sits

legs workout b (glutes and hamstrings)

walking wide step lunges

stiff leg dead lifts

dumbell sumo squats

donkey kickbacks

side leg raise

bent over/donkey calf raises

Edited by afrokock - Sep 24 2013 at 4:20am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CherryBlossom Quote  Post ReplyReply Direct Link To This Post Posted: Sep 24 2013 at 4:26am
thank you!! lol wall sits are killer but I like them.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CherryBlossom Quote  Post ReplyReply Direct Link To This Post Posted: Sep 24 2013 at 4:29am
lol at this rate I'm gonna be like



LOLCool
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