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Old 01-22-2013, 04:14 AM   #4
Aplin
Nak Muay
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Join Date: Oct 2008
Location: UK
Posts: 450
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Default Re: Assistance exercises for the big four.

For your reference, this is the program I used. I've put 5/3/1 incase you wanna follow it:

Day 1:

Bench - 5/3/1
Squat - 5/3/1
Pull Up (Under Hand) - 3 x 4-6 (weighted if possible)
BB Row - 3 x 4-6
Dips - 3 x 4-6 (weighted if possible)
Hanging Leg Raise - 5 x 10

Day 2:

Dead Lifts - 5/3/1
Overhead Press - 5/3/1
Pull Ups (Over Hand) - 3 x 4-6 (weighted if possible)
Close Grip Bench - 3 x 5-7
BB Curls (OMG!) - 3 x 5-7
Dragon Flags - 5 x 10

I've been lifting for a good 3-4 years now, so my body is well accustomed to lifting this kind of volume. If you are new to lifting, I'd recommend sticking to my suggestion in the above post (it is only one exercise less anyway).
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