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Helpful ReplyNeed new routine for olympic bar only

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warwick1972
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2014/12/06 12:41:24 (permalink)

Need new routine for olympic bar only

hey guys
i have been doing the following routine now for 12 weeks and seen good results but feel its time to change things around now for the next 12 weeks. I train only with an Olympic bar, ez bar and dumbells but the db are only 10k each so I am a bit restricted. I have 170kg for my bars so no probs with anything there. I'm pretty much doing as heavy as i can each set.
 
Mon: Chest and Tri's
Incline bench 4 x 6/8 reps
Incline flyes with 10kg db 4 x 15/18 (as they are only light im repping out with them)
Flat bench 4 x 6/8
Flat bench pull over with ez bar 4 x 6/8 (bit like doing a skullcrusher but take bar over back of head with bent arms)
 
Tri's
Skullcrushers 4x 6/8
Push outs with ez bar 4 x 6/8 (start standing with bar hanging behind you and push it back straight armed
Tri kick backs with db 4 x 12/15
 
Tues: Deadlft and biceps
Deadlifts 5 x 5
Ez bar curls 4 x 6/8 with supersets on db
Hammer curls 4 x 10/12 with db
 
Wed: Shoulders and traps
Press 4 x 6/8
Front raises 4 x 6/8
Side raises 4 x 6/8
Upright rows 4 x 6/8
Bent over flyes 4 x 6/8
 
Thurs: Back
Bent over rows 4 x6/8
Pull ups 4 x failure
Flat bench pull over with ez bar 4 x 6/8 (bit like doing a skullcrusher but take bar over back of head with straight arms)
 
Friday: Legs
Squats 5 x 6/8
Front squats 3 x 6/8
Hack Squats 3 x 6/8
Calves 4 x 15
 
So can anyone come up with a new routine using what I have at my disposal??? Look forward to having some help!
 
cheers
 
 
 
 
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KS_Manchester
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Re: Need new routine for olympic bar only 2014/12/23 09:13:14 (permalink)☄ Helpfulby stinking_dylan 2014/12/23 09:41:13
Olympic bar - easy...

Deadlifts
Squats
Bench press
OH or Military Press

Plus...
Biceps curls
Skull Crushers
Forearm curls
Leant over rows
Etc
Etc

K
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KS_Manchester
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Re: Need new routine for olympic bar only 2014/12/23 09:16:01 (permalink)
You could dig a hole, fill it with concrete and stick the Olympic bar in it. Let it set, then do pole or morris dancing. Your call.

Or you could tell a few jokes: "a guy walked in to a bar...."

K
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stinking_dylan
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Re: Need new routine for olympic bar only 2014/12/23 09:41:09 (permalink)
What KS said, but I would add bent over row.

Lifter, bare foot runner and founder of nuutrii, a free recipe analyses tool for athletes.
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