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xagent
 
squats
deadlifts
overhead press
chin-ups
bench press

Skip the barbell rows... Chins are better. They hit the biceps more, give more arm work, have a greater ROM (humerus moves 180+ degrees, not just 90 degrees), and spare the lower back from extra stress (which you'll get a lot of from doing squats - esp. low bar, deads, and overhead presses). rotate between volume using bodyweight for reps, and some 3x5 with weighted chins
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Old 02-11-2013, 01:11 PM xagent is offline  
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