Hail to the Dinosaurs!
Looking for a good routine?
As in, a good routine to pack on
plenty of muscle mass -- and do
something like double or triple
Here's one from 1970 -- from
none other than the immortal
Bradley J. Steiner.
Train 3x per week on the following
1. Warm-up -- prone hyper-extensions
1 - 2 x 10 - 15.
2. Heavy barbell curls -- 2 x 8 - 10
3. Alternate DB presses 3 x 8 - 10
4. Breathing squats 2 x 15
5. Light DB pullover -- 2 x 20
Note: Do one set of DB pullovers
after each set of squats.
6. Wide grip bench press, collar to
collar -- 3 x 10 - 12
7. One arm DB bent-over rowing --
3 x 10 - 12
8. Leg raises -- 2 x 25
Now, please note -- for older trainees,
or extreme hardgainers, that program
may very well be too much. If it is,
divide the program into two workouts:
Workout A and Workout B.
Do Workout A on Mon, Workout B on Wed
and Workout A on Fri.
The next Week, do Workout B on Mon and
Fri and do Workout A on Wed.
OR -- divide the program into TWO work-
outs, and train one on Mon and the other
on Thurs or Fri.
Tomorrow, I'll go over some of the finer
points in the schedule -- and after that,
I'll talk ab bit about the diet to follow
when you're on the program.
But today, I wanted to give you the
And there it is.
As always, thanks for reading and have a
great day. If you train today, make it a
Yours in strength,
P.S. If you're a Steiner fan -- or if you
want to learn more about Steiner, go here:
P.S. 2. Brad Steiner was all about hard work
and heavy iron -- and so am I. If that's YOU,
then take a look at what's available at
P.S. 3. Thought for the Day: "No one said
it would be easy, but no one said it would
be impossible. And if they DID say, don't
listen to them." -- Brooks Kubik