| Old-Time Training |
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| Old-Time Training |
| This month we are going to go back in time
for some "Old-time training."
Back
to the days when you hit it hard, fast
and
wasted no time. Back to the golden
days when
champions like Anibal Lopez, Dave Draper
and the like prowled the gym floors!
Hard
training, supe intensity, good eating
and
good sleep! Gimme the old days! This
is a
full routine so let's get to it. Minimum
is 6 reps, maximum 8. The goal is to
get
to 6 reps and think, "WHEW! I
can't
do any more...and then squeeze out
another
2! YOU CAN DO IT! No resting for five
minutes
between sets, 30 to 90 seconds at the
most.
It is a 4 day split with a 3 on - 1
off,
3 on - 2 off rotation. Day 1 - Legs/Abs Legs Leg Extensions - 4 x 6-8 Leg Curls - 4 x 6-8 Squats - 4 x 6-8 Calves 5 x 15-20 Abs Reverse Crunch off Bench - 3 x 20 (Sit on end of bench with legs extended and off of the floor. Bring knees up to the chest and then kick them back out again - repeat) Crunches - 3 x 20 Day 2 - Chest/Shoulders/Triceps/Waist Chest Dumbell Flyes - 4 x 6-8 Cable Crossovers - 4 x 6-8 Bench Press to the Neck (Collar Bone) - 4 x 6-8 Shoulders Front Plate Raise - 3 x 6-8 DB Side Laterals - 3 x 6-8 DB Rear Delts - 3 x 6-8 BB Military Press - 3 x 6-8 Triceps Cambered Bar Overhead Tricep Press (French Press) - 4 x 6-8 Tricep Press on Cable with Rope - 4 x 6-8 Waist Seated Twists with broomstick - 3 x 50 Side Bends with broom Stick - 3 x 20 Day 3 - Back/Traps/Biceps/Forearms/Abs Traps BB Butt Scratchers - 3 x 6-8 (With bb behind back take a moderate grip and pull the bar up over your butt, flexing the elbows. Squeeze the traps at the top of the movement.) BB Shrugs - 3 x 6-8 Back Bentover BB Row - 4 x 6-8 Behind the Neck Pulldowns - 4 x 6-8 V-Bar Pulldowns to the Chest - 4 x 6-8 Biceps BB or Cambered Curls - 4 x 6-8 DB Hammer Curls - 4 x 6-8 Forearms Cambered Wrist Curls - 4 x 15 DB Reverse Wrist Curls - 4 x 15 Abs Reverse Crunch off Bench - 3 x 20 (Sit on end of bench with legs extended and off of the floor. Bring knees up to the chest and then kick them back out again - repeat) Crunches - 3 x 20 Day 4 - Off Day 5 - Legs/Abs Legs Leg Extensions - 4 x 6-8 Leg Curls - 4 x 6-8 Squats - 4 x 6-8 Calves 5 x 15-20 Abs Reverse Crunch off Bench - 3 x 20 (Sit on end of bench with legs extended and off of the floor. Bring knees up to the chest and then kick them back out again - repeat) Crunches - 3 x 20 Day 6 - Chest/Shoulders/Triceps/Waist Chest Dumbell Flyes - 4 x 6-8 Cable Crossovers - 4 x 6-8 Bench Press to the Neck (Collar Bone) - 4 x 6-8 Shoulders Front Plate Raise - 3 x 6-8 DB Side Laterals - 3 x 6-8 DB Rear Delts - 3 x 6-8 BB Military Press - 3 x 6-8 Triceps Cambered Bar Overhead Tricep Press (French Press) - 4 x 6-8 Tricep Press on Cable with Rope - 4 x 6-8 Waist Seated Twists with broomstick - 3 x 50 Side Bends with broom Stick - 3 x 20 Day 7 - Back/Traps/Biceps/Forearms/Abs Traps BB Butt Scratchers - 3 x 6-8 (With bb behind back take a moderate grip and pull the bar up over your butt, flexing the elbows. Squeeze the traps at the top of the movement.) BB Shrugs - 3 x 6-8 Back Bentover BB Row - 4 x 6-8 Behind the Neck Pulldowns - 4 x 6-8 V-Bar Pulldowns to the Chest - 4 x 6-8 Biceps BB or Cambered Curls - 4 x 6-8 DB Hammer Curls - 4 x 6-8 Forearms Cambered Wrist Curls - 4 x 15 DB Reverse Wrist Curls - 4 x 15 Abs Reverse Crunch off Bench - 3 x 20 (Sit on end of bench with legs extended and off of the floor. Bring knees up to the chest and then kick them back out again - repeat) Crunches - 3 x 20 Day 8 - Off Day 9 - Off Repeat Cycle |
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