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The MJ Workout

No the MJ doesn’t stand for Michael Jordan. It’s for Maurice Jones.

Jones was a popular Canadian bodybuilder in the 1940s & 50s. He was often the subject of some of John McCallum’s articles and is mentioned frequently in the “Keys to Progress.”

Jones was known for his curling power as well as his back strength. He was also one of the first pro bodybuilders to combine running, biking and other forms of cardio into his workout regimen.

Here is a typical Jones workout.

The MJ Workout

Overhead Press 3 x 10
Barbell Curls 3 x 10
Bent Over Rows 3 x 10
Bench Press 3 x 10
Squats 1 x 12
Deadlifts 1 x 15

Notes: Perform this routine three days per week. If that’s too much, drop the deadlifts down to two days per week. If that’s still too much, drop down to two workout days per week. Warm up with light cardio before beginning this routine. 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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