Author Archive

5x5-power

Bill Starr 5×5 Power Routine

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…

targetted-hypertrophy

Targeted Hypertrophy Workout – NEW Volume Cycle!

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…

kyle-griffin

Kyle Griffin’s 4 Day Bodybuilding Split

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 – ON Wednesday/Saturday/Sunday –…

steve-reeves

Steve Reeves Intermediate Full Body Workout Variation

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…

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…

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…

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…