Follow A Good Workout Plan

A Super Program for Building Up!

Hail to the Hardcore! Looking for a good routine? As in, a good routine to pack on
plenty of muscle mass — and increase
your strength?Here’s one from 1970 — from
none other than the immortal
Bradley J. Steiner.

Train 3x per week on the following
program.

1. Warm-up — prone hyper-extensions
1 – 2 x 10 – 15.

2. Heavy barbell curls — 2 x 8 – 10

3. Alternate DB presses 3 x 8 – 10

4. Breathing squats 2 x 15

5. Light DB pullover — 2 x 20

Note: Do one set of DB pullovers
after each set of squats.

6. Wide grip bench press, collar to
collar — 3 x 10 – 12

7. One arm DB bent-over rowing —
3 x 10 – 12

8. Leg raises — 2 x 25

Now, please note — for older trainees,
or extreme hardgainers, that program
may very well be too much. If it is,
divide the program into two workouts:
Workout A and Workout B.

Do Workout A on Mon, Workout B on Wed
and Workout A on Fri.

The next Week, do Workout B on Mon and
Fri and do Workout A on Wed.

OR — divide the program into TWO work-
outs, and train one on Mon and the other
on Thurs or Fri.

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