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Ask Scooby - The Friendly Home Fitness And Bodybuilding Forum
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4day routine on 3 days ...
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Topic: 4day routine on 3 days ... (Read 68 times)
Johnny101
Applying Gnome
Reputation Power: 1
Posts: 2
4day routine on 3 days ...
«
on:
February 05, 2012, 01:42:49 AM »
hi i would like to do this routine by the wolf but i have only time 3 days a week.. is there a possibility to make this plan on
monday: chest, shoulder
Wednesday: legs, triceps
friday: back, biceps ?
THE_WOLF'S 4 DAY SPLIT ROUTINE
MON - Chest/shoulders
warmup with 2 sets of pushups
flat BB bench press - 3x5-8
incline DB bench press - 3x8-12
weighted dips - 2x5-8
(incline) DB flys - 2x8-12
military press - 3x5-8
lateral raises - 3x8-12
TUE - Back
deadlifts - warm up with 2-4 sets, then 3x5
bent-over BB rows - 4x5-8
weighted pullups - 4x8-12
reverse flys - 3x8-12
WED - Cardio & abs
THU - Legs
(front) squats - warmup with 2-4 sets, then 3x5-20
walking lunges - 3x8-12
leg extensions - 3x8-12
unilateral leg curls - 3x5-8
SLDL - 3x8-12
standing calf raises - 4x8-12
seated calf raises - 2x12-25
FRI - Arms
weighted dips - 3x8-12
close-grip bench press - 3x5-8
cable pushdowns (or french press or overhead tricep extensions) - 2x8-12
DB curls - 3x8-12
incline hammer curls - 3x8-12
concentration curls - 2x8-12
WEEKEND - Cardio & abs
thanks a lot
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Filip_CRO
Regular Gnome
Reputation Power: 1
Posts: 389
Re: 4day routine on 3 days ...
«
Reply #1 on:
February 05, 2012, 01:46:29 AM »
Why just not to do wolf 3DAW?
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Goals:
Press my BW for 5 reps.
Deadlift 2xBW for 5 reps.
Johnny101
Applying Gnome
Reputation Power: 1
Posts: 2
Re: 4day routine on 3 days ...
«
Reply #2 on:
February 05, 2012, 01:53:27 AM »
where can i find this ?
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ragingbill
Calpol For Crazies
Regular Gnome
Reputation Power: 1
Posts: 498
Re: 4day routine on 3 days ...
«
Reply #3 on:
February 05, 2012, 01:58:59 AM »
http://www.askscooby.com/excellent-postings/21-workout-routines-37958/
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The voodoo who do what you don't dare do people
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