--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 1311 Comments 4
|01-20-2012, 09:55 PM||#2|
Dog House Training, home of the Walker Dips!Geezers Rule!
Bigger, Stronger, BAMA!
That is a ton of work!
David, Husband, Father, Pastor
Seeking to be transformed, not conformed!
Become a disciple of the bar. - glwanabe
The Official Get Fit For The King Website
Yasen Miroslav Zavadil
|01-20-2012, 10:16 PM||#3|
is after a Masters WR
Bearded Beast of Duloc
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|
has no status.
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.
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|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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