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A Good Old School Workout

May 6, 2009

Start the summer right with this old school program designed to get your muscle-building efforts in high gear.

This routine is based on the 5 x 5 system – a favorite of legendary bodybuilders like Reg Park and John Grimek.

It’s a medium volume, power and bulk routine that built so many powerful physiques in the 40s and 50s.

You can follow a two or three day a week schedule. If you go three days, only do the squats twice per week.

Here’s the workout routine:

Bench Press 5 x 5
Overhead Press 5 x 5
Chins 5 x 8
Bent Over Row 5 x 8
Pulldowns 5 x 8
Curls 5 x 8
Dips 5 x 8
Squats 3 x 12

Notes: Make the first two or three sets warm ups with two sets all out. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Written by Brian Carson · Filed Under Workouts 

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