Variation of Old School Training Method

[frorider6]

A lot of us had really good results on the Old School Workout that Cornholio posted a while back. Personally I gained about 10 lbs in 5 weeks naturally.

I believe in the workout so much that I'm going to be going through it again. Here is the variation of it I've come up with, customized for myself. (My left shoulder has some problems). I've also thrown in a lot of cardio because I'm going for overall athletic conditioning.


Mon:
Stiff Leg Deadlift 2 sets of 10 *
Military Press dumbbells 5 sets of 5 *
Squats 4 sets of 8 *
Seated Calf Raise 2 sets of 20 *
Standing Rotator Cuff exercise 3 sets of 8 *

Tues:
Cardio 2-3 miles run

Wed:
Barbell Rows 5 sets of 5 **
Bench Press 5 sets of 5 *
Deadlifts 3 sets of 10 *
Leg Press Calf Raise *

Thurs:
Swimming 20-30 minutes

Fri:
Weighted pullups 5 sets of 5 **
Barbell Curls 5 sets of 5 *
Incline Dumbbell Press 5 sets of 5 *
Squats 5 sets of 5 **
Side Rotator Cuff exercise *

Sat:
Cardio: preferably sprint work


*1st set is a warmup lift
**1st and 2nd sets are warmup

 

[The Shadow]

Looks good as-is.

 

[frorider6]

Looks good as-is.

Sweet. I'm starting this today and I'll post my progress. Hopefully more people will see this type of workout as a great way to shake up their training.

 

[Zebo]

Looks good man....

I've kinda customized my program, but basically its the same.

I've gained alot of size, except arms. I'm lifting weight my arms are having trouble supporting.

Corn, any additional arms I could throw in besides the barbell curl and skulls? I'm looking for size right now....

Spank you.......

 

[The Shadow]

Looks good man....

I've kinda customized my program, but basically its the same.

I've gained alot of size, except arms. I'm lifting weight my arms are having trouble supporting.

Corn, any additional arms I could throw in besides the barbell curl and skulls? I'm looking for size right now....

Spank you.......

For pure biceps size and shape the Incline Curl is untouchable add in 3 sets or so with moderate 10-12 reps. Add close-grip bench as well. 3 sets of 10-12.

 

[frorider6]

You talking about this:

Taken from AST Sports Science page.

 

[The Shadow]

You talking about this:

Taken from AST Sports Science page.

yes - but both arms at the same time = no pause at the bottom

 

[gymtime]

They are killers. If you've never done them before, plan on taking a good 30lbs or more off your regular db curl weight. They completely isolate the bi and make cheating impossible. You will definitely feel these.

 

[Zebo]

Cool.....mucho appreciado.

 

[rippedtrojan]

They are killers. If you've never done them before, plan on taking a good 30lbs or more off your regular db curl weight. They completely isolate the bi and make cheating impossible. You will definitely feel these.

30lbs??? seems a bit much, unless you normally curl 100lb dumbbells...