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Create Your Own Program

February 24, 2009

If you stick to the basics, it’s pretty simple to design an effective workout program. Mix and match the big, multi-joint, compound movements into a consistent program and you can save yourself a boatload of cash that you’d waste on bodybuilding magazines, personal trainers and supplements.

This little cut and paste program is amazingly simple and works like a charm. If you take action and consistently follow the program you can get big and strong in no time.

Here’s how it works: pick one exercise from the list below for each major body part. That will form your routine. Don’t fall into the more is better trap. Just pick one exercise for each and you’ll have a solid, muscle-building program.

Shoulders:
Overhead Press
Dumbbell Presses

Back:
Rows
Pulldowns
Pull-Ups

Chest/Triceps:
Bench Press
Incline Bench Press
Dips

Arms (Biceps):
Curls
Chins

Quads:
Squats
Front Squats

Hamstrings/Thighs:
Deadlifts
Stiff-Legged Deadlifts
Sumo Deadlifts

Don’t worry about iso exercises for calves, neck and abs. They get hit indirectly by these major compound lifts.

The Chins and Pulldowns are considered back exercises, but they are the best lifts for building bulging biceps.

Notes: Pick one of each, set up any kind of set/rep scheme you like (3×10, 5×5, etc.) and workout 2-3 times per week. As always, increase weight when reps are made, 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.

My free gift was supposed to be posted on Saturday, but I had a few glitches along the way. I wrote a self-help book two years ago and I’m giving away the ebook version for free. It’s my way of saying thanks for reading the blog and to get our minds off the gloom and doom of the economy and onto something positive.

Well, I thought by last Saturday the conversion process from text to ebook would be done, but it wasn’t. We should have everything wrapped up and the link posted before the end of the week. Until then, take care and don’t forget – train hard and heavy.

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Written by Brian Carson · Filed Under Workouts 

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