Bu-4-Day-Barbell-Program.Pdf

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BU 4 Day Program-- PHASE 3-- Barbell This program is designed to have 4 weeks per phase. The phases include body weight / band exercises, the use of dumbbells for the second phase and the third phase barbells. For all exercises in this phase use a barbell. Be appropriate with weight selection. You may want to perform the exercise with an empty bar first to get a feel for the technique. As you can increase your weight. MONDAY TUESDAY A-BLOCK A-BLOCK OH Squat Bench Press 3 x 10-12 reps 3 x 10-12 reps Use an empty bar or dowel MB SA Bent Over Side to Side Row Taps (landmine) 3 x 10-12 reps 3 x 10-12 reps Each arm SL RDL EZ-Bar Bicep Curl 3 x 10-12 reps Each leg 3 x 10-12 reps B-BLOCK B-BLOCK Front Squat Seated Shoulder Press 3 x 10-12 reps 3 x 10-12 reps Plate Lunge Supine Row Rotational (outside) 3 x 10-12 reps 3 x 10-12 reps Each side Step Up Lying Tricep Extension 3 x 10-12 reps each leg 3 x 10-12 reps C-BLOCK C-BLOCK Split Squat Upright Row 3 x 10-12 reps 3 x 10-12 reps Each leg Double Leg Reverse Grip Crunch Bent Over Row 3 x 10-12 reps 3 x 10-12 reps Glute Bar Lift Sit-up w/ Twist 3 x 10-12 reps 3 x 10-12 reps per leg BU 4 Day Program-- PHASE 3-- Barbell THURSDAY FRIDAY A-BLOCK A-BLOCK OH Squat Standing Shoulder Press 3 x 10-12 reps Use an empty 3 x 10-12 reps bar or dowel MB Toe Touch Lat Pulldown 3 x 10-12 reps 3 x 10-12 reps SL Glute Lift Standing Straight Bar 3 x 10-12 reps Bicep Curl 3 x 10-12 reps B-BLOCK B-BLOCK Squat Floor Press 3 x 10-12 reps 3 x 10-12 reps Plate Squat w/ Bent Over Row Rotational & Punch 3 x 10-12 reps 3 x 10-12 reps Each way RDL EZ-Bar Skull Crusher 3 x 10-12 reps 3 x 10-12 reps C-BLOCK C-BLOCK Pit Shark Standing Front Belt Squat Raise 3 x 10-12 reps 3 x 10-12 reps Straight Standing Shrug Legs-Up Crunches 3 x 10-12 reps 3 x 10-12 reps 2 Legged Supine Reverse Hyper Leg Circles 3 x 10-12 reps 3 x 10-12 Circles each way .

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