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.

Reply
 
Article Tools Search this Article Display Modes
Old 10-03-2009, 08:42 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: 80,894
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 York Barbell and Dumbbell Training System

York Barbell and Dumbbell Training System



Course 1. 9 weeks, 3 Workouts per week.

1. Barbell Swing (simple warm up lifting only the barbell from the floor to over your head in a standing position) : 2 sets of 12 reps

2. Squat: 2 sets of 9 reps

3. Pullovers: 2 sets of 12 reps

4. Bench Press: 2 sets of 8 reps

5. Press Behind Neck: 2 sets of 8 reps

6. Bent Over Rowing: 2 sets of 10 reps

7. Barbell Curls: 2 sets of 10 reps

8. Bent Legged Dead Lift: 2 sets of 7 reps

9. Sit-ups: 2 sets of 10 reps

10. Leg Raise: 2 sets of 10 reps

Course 2. 9 weeks, 3 Workouts per week

1. Squat: 3 sets of 9 reps

2. Pullover: 3 sets of 10 reps

3. Bent Arm Laterals: 2 sets of 10 reps

4. Bench Press: 3 sets of 8 reps

5. Press Behind Neck: 3 sets of 10 reps

6. Upright Rowing: 2 sets of 8 reps

7. Alternate Dumbell Press (Standing): 2 sets of 8 reps

8. Standing Dumbell Curl: 3 sets of 8 reps

9. Lying Triceps Curl (Extension): 3 sets of 8 reps

10. Sit-ups: 3 sets of 12 reps

11. Leg Raise: 3 sets of 10 reps

Course 3. 6 weeks, 3 Workouts per week

1. Squat: 4 sets of 8 reps (Superset, alternate with exercise #2.)

2. Pullover: 4 sets of 10 reps

3. Bent Arm Pullover: 3 sets of 8 reps

4. Bench Press: 4 sets of 8 reps

5. Dips: 3 sets of 10 reps

6. Dumbell Bench Press: 4 sets of 8 reps

7. Barbell Curl: 4 sets of 8 reps

8. Two Hands Dumbell Curl: 4 sets of 10 reps

Course 4. 6 weeks, 3 Workouts per week

1. Bent Arm Pullover: 3 sets of 12 reps

2. Bench Press: 6 sets of 6 reps ( 2 minutes rest between each)

3. Incline Dumbell Press: 5 sets of 10 reps

4. Seated Barbell Press Behind Neck: 5 sets of 6 reps

5. Upright Rowing: 4 sets of 8 reps

6. Lying Triceps Curl (*extension): 5 sets of 10 reps

7. Barbell Curl: 5 sets of 8 reps (Superset: alternate with exercise #6.)
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

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


BendtheBar is online now   Reply With Quote
Sponsored Links
Reply

Bookmarks

Tags
barbell, dumbbell, system, training, york


Similar Articles
Article Author Forum Replies Last Post
York Barbell - Anyone done it??? Trevor Lane Muscle Building and Bodybuilding 6 06-11-2010 04:21 PM
Bob Hoffman’s Simplified System of Barbell Training Iron Gladiator General Board 0 10-16-2009 09:15 AM
York Barbell and Dumbbell Training Courses Iron Gladiator General Board 0 10-14-2009 07:52 AM
York Barbell and Dumbbell Training System Iron Gladiator General Board 0 10-12-2009 07:42 AM
York Barbell and Dumbbell Training Courses BendtheBar Articles 0 10-03-2009 08:58 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 12:32 AM.


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