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Anti Bodybuilding Hypertrophy I Eleveur
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Anti Bodybuilding Hypertrophy II,by Chad Waterbury. Original Article Can be Found on T Nation http www t nation com findArticle do article 307hyper2. Day 1 Sets Reps Rest Weight Day 9 Sets Reps Rest Weight Day 17 Sets Reps Rest Weight. Flat DB Bench Press 3 x 5 7RM 60 sec Flat DB Bench Press 3 x 5 7RM 60 sec 2 5 Flat DB Bench Press 3 x 5 7RM 60 sec 2 5. Decline BB Bench Press 3 x 5 7RM 60 sec Decline BB Bench Press 3 x 5 7RM 60 sec 2 5 Decline BB Bench Press 3 x 5 7RM 60 sec 2 5. Seated Cable Rows 3 x 5 7RM 60 sec Seated Cable Rows 3 x 5 7RM 60 sec 2 5 Seated Cable Rows 3 x 5 7RM 60 sec 2 5. Bentover BB Rows 3 x 5 7RM 60 sec Bentover BB Rows 3 x 5 7RM 60 sec 2 5 Bentover BB Rows 3 x 5 7RM 60 sec 2 5. Day 3 Sets Reps Rest Weight Day 11 Sets Reps Rest Weight Day 19 Sets Reps Rest Weight. Partial BB Deadlifts 4 x 12 15RM 60 sec Partial BB Deadlifts 4 x 12 15RM 60 sec 2 5 Partial BB Deadlifts 4 x 12 15RM 60 sec 2 5. Standing Cable Crunches 4 x 12 15RM 60 sec Standing Cable Crunches 4 x 12 15RM 60 sec 2 5 Standing Cable Crunches 4 x 12 15RM 60 sec 2 5. Leg Press Calf Raises 4 x 12 15RM 60 sec Leg Press Calf Raises 4 x 12 15RM 60 sec 2 5 Leg Press Calf Raises 4 x 12 15RM 60 sec 2 5. Day 5 Sets Reps Rest Weight Day 13 Sets Reps Rest Weight Day 21 Sets Reps Rest Weight. Standing Military Press 3 x 12 15RM 75 sec Standing Military Press 3 x 12 15RM 75 sec 2 5 Standing Military Press 3 x 12 15RM 75 sec 2 5. Chin Ups 3 x 12 15RM 75 sec Chin Ups 3 x 12 15RM 75 sec 2 5 Chin Ups 3 x 12 15RM 75 sec 2 5. Triceps Dips 3 x 12 15RM 75 sec Triceps Dips 3 x 12 15RM 75 sec 2 5 Triceps Dips 3 x 12 15RM 75 sec 2 5. Upright Rows 3 x 12 15RM 75 sec Upright Rows 3 x 12 15RM 75 sec 2 5 Upright Rows 3 x 12 15RM 75 sec 2 5. Day 7 Sets Reps Rest Weight Day 15 Sets Reps Rest Weight Day 23 Sets Reps Rest Weight. Back Squats w full ROM 6 x 5 7RM 60 sec Back Squats w full ROM 6 x 5 7RM 60 sec 2 5 Back Squats w full ROM 6 x 5 7RM 60 sec 2 5. Standing Cable Crunches 6 x 5 7RM 60 sec Standing Cable Crunches 6 x 5 7RM 60 sec 2 5 Standing Cable Crunches 6 x 5 7RM 60 sec 2 5. Donkey Calf Raises 6 x 5 7RM 60 sec Donkey Calf Raises 6 x 5 7RM 60 sec 2 5 Donkey Calf Raises 6 x 5 7RM 60 sec 2 5. Day 25 Sets Reps Rest Weight Day 33 Sets Reps Rest Weight Day 41 Sets Reps Rest Weight. Standing Military Press 3 x 5 7RM 60 sec Standing Military Press 3 x 5 7RM 60 sec 2 5 Standing Military Press 3 x 5 7RM 60 sec 2 5. Chin Ups 3 x 5 7RM 60 sec Chin Ups 3 x 5 7RM 60 sec 2 5 Chin Ups 3 x 5 7RM 60 sec 2 5. Triceps Dips 3 x 5 7RM 60 sec Triceps Dips 3 x 5 7RM 60 sec 2 5 Triceps Dips 3 x 5 7RM 60 sec 2 5. Upright Rows 3 x 5 7RM 60 sec Upright Rows 3 x 5 7RM 60 sec 2 5 Upright Rows 3 x 5 7RM 60 sec 2 5. Day 27 Sets Reps Rest Weight Day 35 Sets Reps Rest Weight Day 43 Sets Reps Rest Weight. Back Squats w full ROM 4 x 12 15RM 60 sec Back Squats w full ROM 4 x 12 15RM 60 sec 2 5 Back Squats w full ROM 4 x 12 15RM 60 sec 2 5. Standing Cable Crunches 4 x 12 15RM 60 sec Standing Cable Crunches 4 x 12 15RM 60 sec 2 5 Standing Cable Crunches 4 x 12 15RM 60 sec 2 5. Donkey Calf Raises 4 x 12 15RM 60 sec Donkey Calf Raises 4 x 12 15RM 60 sec 2 5 Donkey Calf Raises 4 x 12 15RM 60 sec 2 5. Day 29 Sets Reps Rest Weight Day 37 Sets Reps Rest Weight Day 45 Sets Reps Rest Weight. Flat DB Bench Press 3 x 12 15RM 75 sec Flat DB Bench Press 3 x 12 15RM 75 sec 2 5 Flat DB Bench Press 3 x 12 15RM 75 sec 2 5. Decline BB Bench Press 3 x 12 15RM 75 sec Decline BB Bench Press 3 x 12 15RM 75 sec 2 5 Decline BB Bench Press 3 x 12 15RM 75 sec 2 5. Seated Cable Rows 3 x 12 15RM 75 sec Seated Cable Rows 3 x 12 15RM 75 sec 2 5 Seated Cable Rows 3 x 12 15RM 75 sec 2 5. Bentover BB Rows 3 x 12 15RM 75 sec Bentover BB Rows 3 x 12 15RM 75 sec 2 5 Bentover BB Rows 3 x 12 15RM 75 sec 2 5. Day 31 Sets Reps Rest Weight Day 39 Sets Reps Rest Weight Day 47 Sets Reps Rest Weight. Partial BB Deadlifts 6 x 5 7RM 60 sec Partial BB Deadlifts 6 x 5 7RM 60 sec 2 5 Partial BB Deadlifts 6 x 5 7RM 60 sec 2 5. Standing Cable Crunches 6 x 5 7RM 60 sec Standing Cable Crunches 6 x 5 7RM 60 sec 2 5 Standing Cable Crunches 6 x 5 7RM 60 sec 2 5. Leg Press Calf Raises 6 x 5 7RM 60 sec Leg Press Calf Raises 6 x 5 7RM 60 sec 2 5 Leg Press Calf Raises 6 x 5 7RM 60 sec 2 5. Strength Focused Mesocycle,by Chad Waterbury, Original Article Can be Found on T Nation http www t nation com readTopic do id 485341. Day 1 Sets Reps Rest Weight Day 8 Sets Reps Rest Weight. A1 Good Mornings 3 x 5 7RM 90 sec A1 Good Mornings 3 x 5 7RM 90 sec 2 5. A2 Dips 3 x 5 7RM 90 sec A2 Dips 3 x 5 7RM 90 sec 2 5. B1 Chin Ups 3 x 5 7RM 90 sec B1 Chin Ups 3 x 5 7RM 90 sec 2 5. B2 Front Squats 3 x 5 7RM 90 sec B2 Front Squats 3 x 5 7RM 90 sec 2 5. Jump Rope 5 Minutes Jump Rope 5 Minutes,Day 2 Rest Rest Rest Day 9 Rest Rest Rest. Day 3 Sets Reps Rest Weight Day 10 Sets Reps Rest Weight. A1 St BB Military Presses 3 x 8 10RM 120 sec A1 St BB Military Presses 3 x 8 10RM 120 sec 2 5. A2 Box Squats 3 x 8 10RM 120 sec A2 Box Squats 3 x 8 10RM 120 sec 2 5. B1 Glute Ham Raise 3 x 8 10RM 120 sec B1 Glute Ham Raise 3 x 8 10RM 120 sec 2 5. B2 Seated Rows 3 x 8 10RM 120 sec B2 Seated Rows 3 x 8 10RM 120 sec 2 5. Jumping Jacks 5 Minutes Jumping Jacks 5 Minutes,Day 4 Rest Rest Rest Day 11 Rest Rest Rest. Day 5 Sets Reps Rest Weight Day 12 Sets Reps Rest Weight. A1 Power Cleans 3 x 3 5RM 90 sec A1 Power Cleans 3 x 3 5RM 90 sec 2 5. A2 Pull Ups 3 x 3 5RM 90 sec A2 Pull Ups 3 x 3 5RM 90 sec 2 5. B1 Rack Lockouts 3 x 3 5RM 90 sec B1 Rack Lockouts 3 x 3 5RM 90 sec 2 5. B2 Lunges 3 x 3 5RM 90 sec B2 Lunges 3 x 3 5RM 90 sec 2 5. Jump Rope 5 Minutes Jump Rope 5 Minutes,Day 6 Rest Rest Rest Day 13 Rest Rest Rest.
Day 7 Rest Rest Rest Day 14 Rest Rest Rest, Day 15 Sets Reps Rest Weight Day 22 Sets Reps Rest Weight. A1 Good Mornings 3 x 5 7RM 90 sec 2 5 A1 Good Mornings 3 x 5 7RM 90 sec 2 5. A2 Dips 3 x 5 7RM 90 sec 2 5 A2 Dips 3 x 5 7RM 90 sec 2 5. B1 Chin Ups 3 x 5 7RM 90 sec 2 5 B1 Chin Ups 3 x 5 7RM 90 sec 2 5. B2 Front Squats 3 x 5 7RM 90 sec 2 5 B2 Front Squats 3 x 5 7RM 90 sec 2 5. Jump Rope 5 Minutes Jump Rope 5 Minutes,Day 16 Rest Rest Rest Day 23 Rest Rest Rest. Day 17 Sets Reps Rest Weight Day 24 Sets Reps Rest Weight. A1 St BB Military Presses 3 x 8 10RM 120 sec 2 5 A1 St BB Military Presses 3 x 8 10RM 120 sec 2 5. A2 Box Squats 3 x 8 10RM 120 sec 2 5 A2 Box Squats 3 x 8 10RM 120 sec 2 5. B1 Glute Ham Raise 3 x 8 10RM 120 sec 2 5 B1 Glute Ham Raise 3 x 8 10RM 120 sec 2 5. B2 Seated Rows 3 x 8 10RM 120 sec 2 5 B2 Seated Rows 3 x 8 10RM 120 sec 2 5. Jumping Jacks 5 Minutes Jumping Jacks 5 Minutes,Day 18 Rest Rest Rest Day 25 Rest Rest Rest. Day 19 Sets Reps Rest Weight Day 26 Sets Reps Rest Weight. A1 Power Cleans 3 x 3 5RM 90 sec 2 5 A1 Power Cleans 3 x 3 5RM 90 sec 2 5. A2 Pull Ups 3 x 3 5RM 90 sec 2 5 A2 Pull Ups 3 x 3 5RM 90 sec 2 5. B1 Rack Lockouts 3 x 3 5RM 90 sec 2 5 B1 Rack Lockouts 3 x 3 5RM 90 sec 2 5. B2 Lunges 3 x 3 5RM 90 sec 2 5 B2 Lunges 3 x 3 5RM 90 sec 2 5. Jump Rope 5 Minutes Jump Rope 5 Minutes,Day 20 Rest Rest Rest Day 27 Rest Rest Rest. Day 21 Rest Rest Rest Day 28 Rest Rest Rest,SOB Training.
by Chad Waterbury, Original Article Can be Found on T Nation http www t nation com readTopic do id 561180. Day 1 Sets Reps Rest Weight Day 9 Sets Reps Rest Weight. BB Bench Press 10 x 3 6RM 75 sec BB Bench Press 6 x 5 8RM 75 sec. Chin Ups 10 x 3 6RM 75 sec Pull Ups 6 x 5 8RM 75 sec. Deadlift 10 x 3 6RM 75 sec Good Mornings 6 x 5 8RM 75 sec. Standing Calf Raises 10 x 3 6RM 75 sec Sit ups 6 x 5 8RM 75 sec. Day 2 GPP or Cardio 15 20 min Day 10 GPP or Cardio 15 20 min. Day 3 Sets Reps Rest Weight Day 11 Sets Reps Rest Weight. BB Squat 2 x 30 34 RM 180 sec BB Squat 4 x 15 18RM 120 sec. Laying DB Rows 2 x 30 34 RM 180 sec BB Rows 4 x 15 18RM 120 sec. Standing Military DB Press 2 x 30 34 RM 180 sec Standing Military BB Press 4 x 15 18RM 120 sec. French Presses 2 x 30 34 RM 180 sec Standing Hammer Curls 4 x 15 18RM 120 sec. Day 4 GPP or Cardio 15 20 min Day 12 GPP or Cardio 15 20 min. Day 5 Sets Reps Rest Weight Day 13 Sets Reps Rest Weight. Lat pulldown 2 x 30 34 RM 180 sec Chin ups or lat pulldown 4 x 15 18RM 120 sec. Romanian Deadlift 2 x 30 34 RM 180 sec Sumo Deadlift 4 x 15 18RM 120 sec. DB Bench Press 2 x 30 34 RM 180 sec DB Bench Press 4 x 15 18RM 120 sec. Sit ups 2 x 30 34 RM 180 sec Donkey Calf Raises 4 x 15 18RM 120 sec. Day 6 GPP or Cardio 15 20 min Day 14 GPP or Cardio 15 20 min. Day 7 Sets Reps Rest Weight Day 15 Sets Reps Rest Weight. Front Squat 10 x 3 6RM 75 sec Front Squat 6 x 5 8RM 75 sec. Dips 10 x 3 6RM 75 sec Dips 6 x 5 8RM 75 sec, BB Rows 10 x 3 6RM 75 sec Laying DB Rows 6 x 5 8RM 75 sec. Standing BB Curls 10 x 3 6RM 75 sec Close Grip Bench Press 6 x 5 8RM 75 sec. Day 8 optional GPP or Cardio 15 20 min Day 16 Rest Rest Rest. Day 17 Sets Reps Rest Weight Day 25 Sets Reps Rest Weight. BB Bench Press 12 x 2 5RM 75 sec BB Bench Press 10 x 3 6RM 60 sec. Chin Ups 12 x 2 5RM 75 sec Pull Ups 10 x 3 6RM 60 sec. Deadlift 12 x 2 5RM 75 sec Good Mornings 10 x 3 6RM 60 sec. Standing Calf Raises 12 x 2 5RM 75 sec Sit ups 10 x 3 6RM 60 sec. Day 18 GPP or Cardio 15 20 min Day 26 GPP or Cardio 15 20 min. Day 19 Sets Reps Rest Weight Day 27 Sets Reps Rest Weight. BB Squat 1 x 50 50 RM 180 sec BB Squat 3 x 20 24RM 120 sec. Laying DB Rows 1 x 50 50 RM 180 sec BB Rows 3 x 20 24RM 120 sec. Standing Military DB Press 1 x 50 50 RM 180 sec Standing Military BB Press 3 x 20 24RM 120 sec. French Presses 1 x 50 50 RM 180 sec Standing Hammer Curls 3 x 20 24RM 120 sec. Day 20 GPP or Cardio 15 20 min Day 28 GPP or Cardio 15 20 min. Day 21 Sets Reps Rest Weight Day 29 Sets Reps Rest Weight. Lat pulldown 1 x 50 50 RM 180 sec Chin ups or lat pulldown 3 x 20 24RM 120 sec. Romanian Deadlift 1 x 50 50 RM 180 sec Sumo Deadlift 3 x 20 24RM 120 sec. DB Bench Press 1 x 50 50 RM 180 sec DB Bench Press 3 x 20 24RM 120 sec. Sit ups 1 x 50 50 RM 180 sec Donkey Calf Raises 3 x 20 24RM 120 sec. Day 22 GPP or Cardio 15 20 min Day 30 GPP or Cardio 15 20 min. Day 23 Sets Reps Rest Weight Day 31 Sets Reps Rest Weight. Front Squat 12 x 2 5RM 75 sec Front Squat 10 x 3 6RM 60 sec. Dips 12 x 2 5RM 75 sec Dips 10 x 3 6RM 60 sec, BB Rows 12 x 2 5RM 75 sec Laying DB Rows 10 x 3 6RM 60 sec. Standing BB Curls 12 x 2 5RM 75 sec Close Grip Bench Press 10 x 3 6RM 60 sec. Day 24 optional GPP or Cardio 15 20 min Day 32 Rest Rest Rest. Triple Total Training,by Chad Waterbury, Original Article Can be Found on T Nation http www t nation com readTopic do id 476508. Day 1 Sets Reps Rest Weight Day 8 Sets Reps Rest Weight Day 15 Sets Reps Rest Weight. A1 Front Squats 6 x 3 5RM 60 sec A1 Front Squats 6 x 3 5RM 60 sec 2 5 A1 Front Squats 6 x 3 5RM 60 sec 2 5. A2 Chin Ups 6 x 3 5RM 60 sec A2 Chin Ups 6 x 3 5RM 60 sec 2 5 A2 Chin Ups 6 x 3 5RM 60 sec 2 5. B1 Decline Bench Presses 6 x 3 5RM 60 sec B1 Decline Bench Presses 6 x 3 5RM 60 sec 2 5 B1 Decline Bench Presses 6 x 3 5RM 60 sec 2 5. B2 Back Extensions 6 x 3 5RM 60 sec B2 Back Extensions 6 x 3 5RM 60 sec 2 5 B2 Back Extensions 6 x 3 5RM 60 sec 2 5. C1 DB Side Bends 6 x 3 5RM 60 sec C1 DB Side Bends 6 x 3 5RM 60 sec 2 5 C1 DB Side Bends 6 x 3 5RM 60 sec 2 5. C2 Standing Calf Raises 6 x 3 5RM 60 sec C2 Standing Calf Raises 6 x 3 5RM 60 sec 2 5 C2 Standing Calf Raises 6 x 3 5RM 60 sec 2 5. Day 2 Cardio Cardio Day 9 Cardio Cardio Day 16 Cardio Cardio. Day 3 Sets Reps Rest Weight Day 10 Sets Reps Rest Weight Day 17 Sets Reps Rest Weight. A1 Shoulder Presses 2 x 24 26RM 90 sec A1 Shoulder Presses 2 x 24 26RM 90 sec 2 5 A1 Shoulder Presses 2 x 24 26RM 90 sec 2 5. A2 Reverse Lunges 2 x 24 26RM 90 sec A2 Reverse Lunges 2 x 24 26RM 90 sec 2 5 A2 Reverse Lunges 2 x 24 26RM 90 sec 2 5. B1 Tricep Dips 2 x 24 26RM 90 sec B1 Tricep Dips 2 x 24 26RM 90 sec 2 5 B1 Tricep Dips 2 x 24 26RM 90 sec 2 5. B2 Standing Upright Rows 2 x 24 26RM 90 sec B2 Standing Upright Rows 2 x 24 26RM 90 sec 2 5 B2 Standing Upright Rows 2 x 24 26RM 90 sec 2 5. C1 Standing BB Curls 2 x 24 26RM 90 sec C1 Standing BB Curls 2 x 24 26RM 90 sec 2 5 C1 Standing BB Curls 2 x 24 26RM 90 sec 2 5. C2 DB Side Raises 2 x 24 26RM 90 sec C2 DB Side Raises 2 x 24 26RM 90 sec 2 5 C2 DB Side Raises 2 x 24 26RM 90 sec 2 5. Day 4 Cardio Cardio Day 11 Cardio Cardio Day 18 Cardio Cardio. Day 5 Sets Reps Rest Weight Day 12 Sets Reps Rest Weight Day 19 Sets Reps Rest Weight. A Box Squats 8 x 3 18RM 60 sec A Box Squats 8 x 3 18RM 55 sec A Box Squats 8 x 3 18RM 50 sec. B Push Ups 8 x 3 18RM 60 sec B Push Ups 8 x 3 18RM 55 sec B Push Ups 8 x 3 18RM 50 sec. C Seated Cable Rows 8 x 3 18RM 60 sec C Seated Cable Rows 8 x 3 18RM 55 sec C Seated Cable Rows 8 x 3 18RM 50 sec. D Sit Ups 8 x 3 18RM 60 sec D Sit Ups 8 x 3 18RM 55 sec D Sit Ups 8 x 3 18RM 50 sec. Day 6 Cardio Cardio Day 13 Cardio Cardio Day 20 Cardio Cardio. Day 7 Off Off Day 14 Off Off Day 21 Off Off, Day 22 Sets Reps Rest Weight Day 29 Sets Reps Rest Weight Day 36 Sets Reps Rest Weight.
A1 Front Squats 6 x 3 5RM 60 sec 2 5 A1 Front Squats 6 x 3 5RM 60 sec 2 5 A1 Front Squats 6 x 3 5RM 60 sec 2 5. A2 Chin Ups 6 x 3 5RM 60 sec 2 5 A2 Chin Ups 6 x 3 5RM 60 sec 2 5 A2 Chin Ups 6 x 3 5RM 60 sec 2 5. B1 Decline Bench Presses 6 x 3 5RM 60 sec 2 5 B1 Decline Bench Presses 6 x 3 5RM 60 sec 2 5 B1 Decline Bench Presses 6 x 3 5RM 60 sec 2 5. B2 Back Extensions 6 x 3 5RM 60 sec 2 5 B2 Back Extensions 6 x 3 5RM 60 sec 2 5 B2 Back Extensions 6 x 3 5RM 60 sec 2 5. C1 DB Side Bends 6 x 3 5RM 60 sec 2 5 C1 DB Side Bends 6 x 3 5RM 60 sec 2 5 C1 DB Side Bends 6 x 3 5RM 60 sec 2 5. Anti Bodybuilding Hypertrophy I by Chad Waterbury Original Article Can be Found on T Nation http www t nation com findArticle do article 244anti2

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