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Old-School Muscle Building Routine

This is a routine developed by legendary bodybuilding writer Anthony Ditillo. It features the typical old-school type lifts with some bodyweight stuff.

The routine is full of multi-joint, compound exercises that pack on the muscle – provided you bring the motivation, determination and hard work required to build a strong, powerful, muscular body.

The program follows a typical 5 x 5 protocol mixed with a few twists. Nothing, and I do mean nothing, has built more muscle on the human body than the 5 x 5 system.

This is a great program for a beginner just getting off his break-in training and ready to make the effort needed to build slabs of muscle.

Old-School Muscle Building Routine

Workout A
Squats 5 x 5
Bench Press 5 x 5
Dips 5 x 10
Chins 5 x 5

Workout B
Deadlift 5 x 5
Overhead Press 5 x 5
Curls 5 x 10
Rows 5 x 5

Notes: Do 2 sets of progressively heavier warm-up sets followed by 3 hard work sets. It should be very, very tough to get all 5 reps on all 3 sets. Once you can, and it will take time, add 5 lbs for upper body and 10 lbs for lower body and start over again. Workout 2-3 days per week, eat right, drink plenty of water and a decent amount of rest and you’ll grow like a weed.

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