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Monthly Archives: June 2015

Training – Overhead Press

Overhead Press (kg) warmup 5 x 40 5 x 60 5 x 70 5 x 80 3 x 90 4 sets of 10 x 40kg Seated DB Shoulder Press various DB Side Lateral Raise various BB Upright Row various DB Shrugs various DB Curls 4 sets   Notes: Late night workout. Semi-tired. Overhead strength at decent …

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Training – Bench Press

Bench Press (kg) warmup 5 x 100 5 x 120 5 x 130 5 x 135 4 sets of 10 with 80kg DB Bench Press various Dips 4 sets of 15 with BW Hammer Strength Bench Press various Pec Deck various Triceps Pushdown various

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PHUL Powerbuilding Program

The PHUL workout is based around the basic principles of strength and size.  This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles: Frequency. Studies have shown muscle protein synthesis (MPS) to be elevated for up to …

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