Browse > Home / Workouts / Combo Routine

Combo Routine

July 22, 2009

The only way to build a powerful body is to lift heavy weights.

That one sentence more than any other sums up weight training as a whole.

Power is acquired through hard work on the basic multi-joint movements that build strength and muscle.

Many books and magazines try to complicate things with steroid influenced workouts and silly nutritional advice that do nothing but confuse the reader.

Take out all the fluff and junk and you have the above sentence. Get big and strong by lifting heavy. One of the best ways to do that is combining a bodybuilding and powerlifting routine.

The workout below fulfills that need:

The Combo Routine

Workout A
Bench Press 1 x 10, 2 x 8
Bent Over Rows 1 x 10, 2 x 8
Barbell Curls 1 x 10; 2 x 8
Overhead Press 1 x 10, 2 x 8

Workout B
Squats 1 x 15, 2 x 10
Deadlifts 1 x 15, 2 x 10

Notes: The first set of each exercise is a warm-up. Workout 2-3 times per week with three days of cardio added during your off days. If three days is too much for you, drop it down to two days per week. 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.

Get the Ultimate Old-School Workout Series
Don't miss out on this six-part series on classic, old-school training routines.
Name:
Email:
 
Powered by Optin Form Adder

Written by Brian Carson · Filed Under Workouts 

Comments

3 Responses to “Combo Routine”

  1. Drew at Total Body Workout on July 24th, 2009 1:32 am

    Nice and simple article and of course, you’re right. I love the old standby exercises for building strength. Even the “simple” exercises above, when done 3x week add cardio sprinkled in is no joke. Like the site, keep the workouts coming!

  2. Brian Carson on July 24th, 2009 2:47 am

    You’re right Drew. It’s the simple exercises the modern lifter forgot about, yet many old-timers built nice size and strength with them. Thanks for your comments.

  3. German Volume Training on July 28th, 2009 4:29 pm

    looks good to me… no need for all that one-muscle isolation garbage when you’re hammering the basics. Lift like an ox, eat like a horse, sleep like a hibernating bear and grow like a weed!

Got something to say?