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Arnold blueprint attempt15472

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Legs

Squat 4x5
Leg press 3x10
Deadlift 3x5
Stand leg curls 3x10
Seated leg curl 3x10
Leg extensions 3x15
Seated calf press 3x12
Leg press calf presses 3x12
Pilates core 10 mins
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Flexible dieting @ 90kg or 198lb.

Calories = 3200

P=200g
F=89g
C=400g

I've been upping the calories by 100 or so every month or until weight stalls and have stayed leanish. No rush. Focusing on getting stronger and building calorie numbers.
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Pull
Bb row build to 90kgx5
Pull-ups 3x5 10kg
Bb shrug build to 130kgx5
Bb curl 4x5 35kg
Pulldowns 3x10
Cable row 3x10-12
Alt db curl 4x10
Reverse db flye 3x10-12
Band rows 3x15
Core
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Legs

Squat 6x120kg, 3x6 122.5kg
Leg press 2x10 200kg, 1x10 220kg 1x7 240kg
Deadlift 5x2reps build to test max-140kg easy, 150kg fail
hamstring curls 3x10, 3x8
leg ext 3x12
calf raises 3x15, 3x10
core work
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Have any of you guys seen the program "PROJECT MASS"? Yes it's a bodybuilding.com one but it seems solid. The basic setup is:

Power Leg
Power PUSH
Power PULL
off
Hyper Leg
Hyper PUSH
Hyper PULL
off

General deload on the cycle through. It seems to cover the strength that i'm after whilst looking after that volume sweet tooth. I'll continue my current:

LEGS
PUSH
PULL
OFF (or as needed)

with 2-4 exercises for strength and 2-4 for hypertrophy each session
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Pull-hyper
Bb row 4x10
Pull-ups 3xfailure
Bb shrug 4x15
Pulldowns 3x12
Chest supported db rows 3x12
Reverse db flye 4x15
Bb curl 4x12
Alt db curl 4x12
Abs

15/1 legs hyper
Squat 5x12
Leg press 4x15
Leg ext 4x15
Lying leg curl 4x15
Seated leg curl 4x15
Standing calf 4x15
Seated calf 4x15
Side planks and woodchoppers
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Late night gym session
Push

Bb press 3x9
Db incline 3x10
Pec deck 3x10
Incline hammer 3x10
Machine lateral raise 3x10
Db lateral raise 3x15
Rope pulldown 3x15
Dips 3x15
CGBP 3x10
Oh db ext 3x12
Abs
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Update. Weight 92.5kg at 16% bf

All weights going up nicely. Visible changes. Spoken to a bodybuilding coach and will likely end up with him later down the track. Exciting times
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340733 58 8
destitute