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Author Topic: Barbell workouts??  (Read 1202 times)
sketer
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« on: November 21, 2005, 05:06:46 PM »

The only thing i got is a bench i can do inclines and declines and flat bench presses and all the leg workout...But can som1 giv me a weekly workout for just barbell excercises since thats all i have
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Arnold jr
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« Reply #1 on: November 21, 2005, 07:36:56 PM »

The only thing i got is a bench i can do inclines and declines and flat bench presses and all the leg workout...But can som1 giv me a weekly workout for just barbell excercises since thats all i have

If it were me, and I was serious about training, I think I would just go ahead and join a gym.  Training at home as it sounds like your doing can work well for some people, but you need to have adequate equipment.   In short, join a gym!!!
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Jr. Yates
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« Reply #2 on: November 21, 2005, 08:14:38 PM »

agree
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« Reply #3 on: November 21, 2005, 09:16:58 PM »

These exercises should be sufficient:

Bench Presses
Upright Rows
Weighted Dips
Deadlifts
Bent Over Rows
Squats
Barbell Hack Squats
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« Reply #4 on: November 22, 2005, 07:43:58 AM »

flat bench presses 10-8-6-4
incline bench presses 10-8-6-4
decline bench presses 10-8-6-4
triceps
close grip bench 10-8-6
lying barbell ext 10-8-6
kick backs holding wieght plates 10-10-10
tuesday
back
barbell pull overs 10-10-10-10
deadlifts                10-8-6-4
t-bar bar barbell rows 10-8-6-4
hyper extensions or supper man reps of 15if wieghted if not  high reps
calves
seated calve raises just stack plates on lap 15-12-10-8-6
one leg calve raises holding a plate in hand 10-8-6-4
wensday off
thursday
traps  barbell shrugs 15-12-10-8-6
shoulders
barbell military presses 12-10-8-6-4
side raises holding plates probally cant hold more than 20 pounds each hand    10-10-10-10
same deal with plates seated rear delt raises  10-10-10-10
biceps
lying barbell curls u lie at the end of bench on stomach and curl 10-8-6-4-
barbell curls 10-8-6-4
forearms  behind back wrist curls 10-8-6

friday
hams 
barbell stiff leg dead lifts 25-20-15-12-10-8-6    first two warm ups
barbell squats 15-12-10-8-6
front squats 10-8-6
calve raises holding a wieghted barbell just do them off the floor  10-10-10


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