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Down and Dirty Workout

February 26, 2007

This is a workout that takes a lot of mental and physical toughness. It looks easy but it isn’t.

Many of the great powerlifters and bodybuilders used a variation of this type of program in their training regimens.

It takes focus, intensity, strong work ethic and a love of lifting to make significant gains in size and strength and this routine will help you achieve all of those goals.

These are intense workouts that should be performed with heavy weight (as close to your max as possible) and tons of intensity.

Lift no more than 3 days per week and if fatigue, irritability and loss of appetite kick in – you’re overtraining. To combat this, drop down to 2 days a week or reduce the number of exercises performed each workout.

Down and Dirty Workout

Bench Press
Dips
Rows
Chins
Curls
Squats

Notes: Train consistently 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

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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