Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Resources > Articles
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Articles Bodybuilding, Powerlifting, Nutrition, Supplement Articles.

 
 
Article Tools Search this Article Display Modes
Prev Previous Post   Next Post Next
Old 01-20-2012, 08:31 PM   #1
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 80,910
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default George Turner 12 Point Full Body Blast Workout

--3 months. Start by training every third day and use this approach for the first 3 months.
--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.

Lower 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

Upper Body

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.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Sponsored Links
 

Bookmarks

Tags
blast, body, full, george, point, turner, workout


Similar Articles
Article Author Forum Replies Last Post
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

Article Tools Search this Article
Search this Article:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 08:20 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.