Iron Man Barbell Courses

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Fat Cat
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Iron Man Barbell Courses

Post by Fat Cat » Mon Dec 10, 2007 6:37 pm

Routine No. 1 for Beginners

1. Two Arm Press 3 x 8-10
2. Two Arm Curl 3 x 8-10
3. Bench Press 3 x 8-10
4. (Bent) Rowing Motion 3 x 8-10
5. Squat 8-10 or 12-15 or 2 x 20
6. Pullover 3 x 20
7. Calf Raise 3 x 20-30
8. Situp 3 x 20

"This routine can be followed from one to three months. Work up to three sets of each exercise. This routine should be used three times per week as recommended in previous chapters."
Last edited by Fat Cat on Mon Dec 10, 2007 6:38 pm, edited 1 time in total.
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Fat Cat
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Post by Fat Cat » Mon Dec 10, 2007 6:38 pm

Routine No. 2 for Advanced Beginners

1. Two Arm Curl 3 x 8-10
2. Two Arm Reverse Curl 3 x 8-10
3. Two Arm Press 3 x 8-10
4. Two Arm Press Behind Neck 3 x 8-10
5. Bench Press (Varied Grip) 3 x 8-10
6. (Bent) Rowing Motion 3 x 8-10
7. Squat (heels Elevated) 3 x 8-10 or 3 x 12-15, or 2 x 20
8. Rader Chest Pull 3 x 20
9. Stiff Legged Deadlift 3 x 10-12
10. Rader Chest Pull 3 x 20
11. Situps 3 x 20
12. Side Bend 3 x 10-15
13. Calf Raise 3 x 20-30

"This is a rather heavy program and should be performed three nights a week with ample rest and plenty of nourishing food. You should not remain on this program more than 6 weeks at a time, then alternate to a different program. Use three sets in each exercise."
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"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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