York Barbell and Dumbbell Training System
 

York Barbell and Dumbbell Training System

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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.)