Sample Workout
The following workout is a sample routine that I would do on a Saturday using what I could find in a gym (don't attempt these exact weights just yet)!
1) Axle clean and press: warm up with bar, 130x5, 170x5, 220x5, 250x5, 270x5, 300x5
2) Deadlifts from a 3-inch box: 225x5, 315x5, 405x5, and 500 for as many reps as possible in 60 seconds.
3) Trap bar carry: 510 for 50 ft., 600 for 50 ft., 700 for 50 ft.
4) Finger tip holds: 25-pound dumbbell in each hand for as long as possible
*5) Tire flip: As many flips as possible in 60 seconds
* If you don't have access to a tire, you can add a different multi-joint gym lift like pull-ups or heavy one-armed rows.
Source:
Strongman Training Made Practical by Zach Gallmann
Also see:
Strongman Training for Beginners
Bodybuilding Hypertrophy:
EXERCISE SETS REPS Bench Press 5-7 10-12 Incline Bench Press 5 12 Flat-Bench Dumbbell Flye 5 10-15 Weighted Dip 4-5 12-15
EXERCISE SETS REPS Barbell Curl 5 6-8 Incline Dumbbell Curl 5 8-10 Barbell Preacher Curl 4 8-10 Concentration Curl 4 10-12
EXERCISE SETS REPS
Arnold Press 5 8-10
Tri-set:
Overhead Barbell Press 4 6-8
Upright Row 4 8-10
Dumbbell Lateral Raise 4 10-12
Dumbbell Lateral Raise 1 50+
("down the rack")
EXERCISE SETS REPS
Leg Extension 5-6 15-20
--superset with--
Barbell Squat 5-6 15
Leg Press 5 15
Hack Squat 4 30
("stripping" method)
EXERCISE SETS REPS Donkey Calf Raise 5-6 15-20 Standing Calf Raise 5-6 10-20 Seated Calf Raise or 4-5 10-15(1) Leg Press Calf Raise (1) Employing "pumping" reps at the end of each set
EXERCISE SETS REPS Weighted Wide-Grip Chin 4-6 10-12 Deadlift 4-5 6-10 T-Bar Row 5 10-15 Barbell 5 10-15 Bent-Over Row
EXERCISE SETS REPS Close-Grip Bench Press 4-5 6-8 Cable Pressdown 4-5 8-10 Overhead Dumbbell Extension 4-5 10-12 Dumbbell Kickback 4-5 12-15
Source:
The Complete Arnold; Joe Weider's Muscle & Fitness; Jul2007, Vol. 68 Issue 7, p214-226, 10p
Also see:
The Ultimate Beginner 3-Day Full Body Routine
A Proper Bodybuilding Workout for Beginners
