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    ashley
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    Check out great articles (http://www.t-nation.com) by Thibadeau on the lost art of Hamstring training and also by Mike Robertson on #21st Century core training for some excellent ideas, sets and reps can be as varied as you see fit, I am playing around with 3 x 3, 4 x 4, 5 x 5, and 6 x 6 in sequence with the exercises listed on the main muscle groups, ash

    Day 1 – Back & Biceps

    Power Snatch
    Power Clean
    Bent Over Row or Hammer Low Row
    Pulldown to Chest or Hammer High Row

    Barbell Curl
    DB Hammer Curl

    Core#

    Day 2 – Quads

    Safety Bar Squats
    Cambered Bar Box Squats
    Band Trap Bar Dead Lifts
    Single Leg Bulgarian Sprinter`s Squat

    Day 3 – Chest & Triceps

    Incline Bench Press
    DB Flat Bench Press
    Close Grip Bench Press (Get Strength Football Bench Bar)
    DB Floor Press

    Lying Triceps Extension
    Seated DB Over Head Extensions

    Core#

    Day 4 – Hamstrings (a la Thibadeau)

    RDL`s or Good Morning
    Block Snatch or Block Clean
    Glute Ham Raise
    Reverse Hypers

    Day 5 – Shoulders

    Thick Bar Push Press
    Trap Bar Shoulder Press or Cambered Bar Shoulder Press
    Seated DB Shoulder Press
    3 way Shoulder Raise complex (lateral, front, bent over raises)

    Core#

    Day 6 & 7 – Rest and Recovery or some GPP work

    A few ideas to play with, ash

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