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Old 02-21-2013, 08:54 PM
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Nalle Nalle is offline
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It's two weeks in and I'm ready to customize it to suit my needs a little bit better and I would appreciate your input.
I want to focus on adding weight to my main lifts while building some mass with auxiliaries - especially my arms.

This is what I've came up with:

Monday:
Squat 6/5
SLDL 6/5
Leg press 3/6
Leg curls 3/8
Calves 3/8
- I'm keeping the reps low on legs to support squats.

Tuesday:
Bench press 6/5
Incline Dumbell press 3/8
Dips 3/max
Biceps - 3/8
Triceps - 3/8

Thursday:
Deadlift 6/5
Rows 3/8
Seated rows 3/8
Bent over dumbell raises 3/8
Shoulder shrugs 3/8
Shrugs on multipress 3/8

Friday:
Press - 6/5
Side lateral raises - For some reason I really don't enjoy this exercise. Do you have any suggestions for substitution?
Close grip bench 3/8
Extensions 3/8
Curl 3/8
Seated preacher curls 3/8
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