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10W Test P Cycle
10W Test P Cycle
10W Test P Cycle
26.9.2013
Days
4.10.2013
5.10.2013
6.10.2013
7.10.2013
8.10.2013
9.10.2013
10.10.2013
11.10.2013
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24.10.2013
-10% +1 rep
Week 1
Adex - 0,25mg
x
x
x
x
DAY 1
Squat
Leg Press
Front Squat/Extension
Barbell Shrug
Dumbbell Shrug
Standing/Seated Calf
3x3-5
2x6-12
2x6-12
3x3-5
2x6-12
2x10-15
DAY 2
Bench Press
Incline Bench
Dumbbell Bench Press
Closegrip Bench
French Press
Triceps Extensions
3x3-5
2x6-12
2x6-12
3x3-5
2x6-12
2x6-12
3x3-5
2x6-12
2x6-12
3x3-5
2x6-12
2x10-15
DAY 2
Bench Press
Incline Bench
Dumbbell Bench Press
Closegrip Bench
French Press
Triceps Extensions
3x3-5
2x6-12
2x6-12
3x3-5
2x6-12
2x6-12
3x3-5
2x6-12
2x6-12
3x3-5
2x6-12
2x10-15
DAY 2
Bench Press
Incline Bench
Dumbbell Bench Press
Closegrip Bench
French Press
Triceps Extensions
3x3-5
2x6-12
2x6-12
3x3-5
2x6-12
2x6-12
DAY 3
OFF
DAY 4
Deadlift
Romanian Deadlift
Leg Curl
Barbell Row
Dumbbell Row
Chin Ups/Lat Pull Down
3x3-5
2x6-12
2x6-12
3x3-5
2x6-12
2x6-12
DAY 5
Barbell Press
Arnold Press
Barbell Front Raise
Pinwheel Curls
Standing Barbell Curl
Cable Preacher
3x3-5
2x6-12
2x6-12
3x3-5
2x6-12
2x6-12
DAY 3
OFF
DAY 4
Deadlift
Romanian Deadlift
Leg Curl
Barbell Row
Dumbbell Row
Chin Ups/Lat Pull Down
3x3-5
2x6-12
2x6-12
3x3-5
2x6-12
2x6-12
DAY 5
Barbell Press
Arnold Press
Barbell Front Raise
Pinwheel Curls
Standing Barbell Curl
Cable Preacher
3x3-5
2x6-12
2x6-12
3x3-5
2x6-12
2x6-12
DAY 3
OFF
DAY 4
Deadlift
Romanian Deadlift
Leg Curl
Barbell Row
Dumbbell Row
Chin Ups/Lat Pull Down
3x3-5
2x6-12
2x6-12
3x3-5
2x6-12
2x6-12
DAY 5
Barbell Press
Arnold Press
Barbell Front Raise
Pinwheel Curls
Standing Barbell Curl
Cable Preacher
3x3-5
2x6-12
2x6-12
3x3-5
2x6-12
2x6-12
Week 2
DAY 1
Squat
Leg Press
Front Squat/Extension
Barbell Shrug
Dumbbell Shrug
Standing/Seated Calf
Week 3
DAY 1
Squat
Leg Press
Front Squat/Extension
Barbell Shrug
Dumbbell Shrug
Standing/Seated Calf