Author Archives: Iron Hercules

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Strength Building Workouts

Bill Starr 5×5 Power Routine

5x5-power

Monday – Heavy Day

  • Squat – 5 sets of 5
  • Bench – 5 sets of 5
  • Powerclean – 5 sets of 5
  • Weighted hyperextensions – 2 sets
  • Weighted sit-ups – 4 sets

On Monday, the weight for each lift is increased on each set of 5, from a light warm-up… Read more

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Muscle Building Workouts

Targeted Hypertrophy Workout – NEW Volume Cycle!

targetted-hypertrophy

Targeted Hypertrophy Training – NEW Volume Cycle!

by Mark McManus

Ready to grow? Want to stimulate each body part more than you probably ever have before?

The new THT cycle is here!

This is a higher volume (more sets) approach and looks more… Read more

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Muscle Building Workouts

Kyle Griffin’s 4 Day Bodybuilding Split

kyle-griffin

For questions on this muscle building workout, please visit Kyle Griffin at the Muscle and Brawn forum: Kyle Griffin (BigFiveFive).

4 day on, 3 day off split, working each muscle group twice a week.

  • Monday/Tuesdays,  Thursdays/Fridays
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Muscle Building Workouts

Steve Reeves Intermediate Full Body Workout Variation

steve-reeves

I”ll have a writeup soon on various ways in which you can work these two programs. There is a lot that can be done with these routines by making small changes as to how you work them.

This is Reeves own intermediate routine.

Steve Reeves’

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Shoulder Exercises

Upright Rows

upright-rows

Grab a barbell with a shoulder width overhand (palms down) grip. Stand straight up with the barbell in front of your thighs. Raise the barbell straight upwards keeping it close to your body, until it reaches mid-chest height, then lower the … Read more

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Shoulder Exercises

Standing Rear Delt Laterals

Grab two dumbbells and bend over so your back is roughly parallel to the floor. With palms inward, elbows locked, and arms straight or slightly bent, raise your arms until they are parallel to the ground then lower the weights back to the starting… Read more

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Shoulder Exercises

Standing Rear Delt Cable Laterals

Setup a dual cable machine to the low setting. Bend over to where your back is roughly parallel to the floor. Grab the right cable with your left hand, and grab the left cable with your right hand. With palms in, elbows locked, and arms straight … Read more

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