--2 months. Train MWF.
--1 month. Train every other day.
12 Point Full Body Blast
After the first 4 exercises take a small break, get a drink, and then do upper body.
1) Steep Situps - 4 x 30, 25, 20, 15
Do these with a hard contraction at the top of every rep.
2) Squats - 4 x 15, 12, 10, 8
Pyramid your weights. These sets should require a maximum effort.
3) Leg Curls - 4 x 10, 8, 8, 8
The last 3 sets should be very hard.
4) Machine calf raises or donkey calf raises - 6 x 15, 15, 12, 12, 10, 10
5) Bench presses - 4 x 12, 10, 8, 7
Pyramid the weight. The last 3 sets should require a maximum effort.
6) Incline dumbbell presses - 4 x 10, 8, 8, 8
The first set is a moderate warmup; the last three are heavy.
7) Wide-grip chinups - 4 x failure
Try to get at least 12 reps on every set. Really stretch out at the bottom.
8) Barbell rows or T-bar rows - 4 x 8
Do all 4 sets as heavy as you can, without cheating.
9) Seated dumbbell presses - 4 x 10, 8, 8, 6
Do these without a back support.
10) Dead hang cleans - 4 x 8
Do not stop the bar at your thighs on the way down, by, rather, go to the point just off the floor.
11) Seated dumbbell curls - 5 x 8 SUPERSET with tricep externsions
12) Lying triceps extensions - 5 x 12
Perform curls with both arms at the same time using no back support, and use an EZ bar on the extensions.
Views 1544 Comments 4
|01-20-2012, 09:55 PM||#2|
Bigger, Stronger, BAMA!
Join Date: Nov 2010
Location: Virginia Beach, VA
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
That is a ton of work!
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)
Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375
Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)
"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
|01-20-2012, 10:16 PM||#3|
Bearded Beast of Duloc
Join Date: Jul 2009
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
In the article he states it will take about 2 hours a day. Mike Mentzer's nightmare.
Oddly enough this same issue of Ironman covers Mike's death.
|01-21-2012, 09:28 AM||#4|
Join Date: Sep 2009
A well planned HLM program will accomplish what this does. An A/B split can also be used and accomplish what this does.
This program is very much like some of the intermediate and heavy, classic era programs we've looked at before.
While it can be done, there are smarter ways for the average person to train. However if you have the time and are advanced enough to work the program go for it.
|01-21-2012, 09:47 AM||#5|
Join Date: Jul 2011
|blast, body, full, george, point, turner, workout|
|George Turner Full Body Workout||LKJ||Muscle Building and Bodybuilding||20||01-22-2012 07:34 PM|
|That's what I call a full-body workout||Tannhauser||Powerlifting & Strength Training||7||01-21-2012 01:05 PM|
|full body workout help||abett07||Muscle Building and Bodybuilding||15||04-15-2011 04:48 PM|
|How does this full body workout look?||strkout35||Muscle Building and Bodybuilding||18||11-26-2010 04:54 PM|
|5/3/1 full body workout||b3rnhard||Muscle Building and Bodybuilding||4||03-10-2010 06:16 PM|
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