Hail to the Dinosaurs!
I thought I'd start the week by giving you
a special top secret workout for Dinos Only.
You can only use it if you put on your Dinosaur
Training De-Coder Ring and program it for
"Maximum Gains."
If you don't have one of our special De-Coder
Rings, close your eyes and think about the
York Barbell Club "back in the day" -- and
click your heels together three times -- and
then open your eyes and keep on reading!
THE TOP-SECRET WORKOUT -- FOR
DINOS ONLY!
Train three times per week.
Start each workout with a ten-minute general
warm-up. Get nice and loose and ready to
train.
You will follow three different workouts. Train
Mon/Wed/Fri or Tues/Thurs/Sat.
Each workout will include a pushing exercise,
a pulling exercise, and a squatting exercise.
But the exercises will be different in each
workout. Thus, you get plenty of variety,
but you always hit the BIG exercises -- so
you trigger maximum growth stimulation,
and maximum gains in strength, muscle
and power!
Workout A
1. Military press 5 x 5 or 5 x 3
2. Power cleans 5 x 3
or
Clean grip high pull 5 x 3
or
Pull-ups 5 x 5-6
3. Back squat 5 x 5
4. Gut, grip and neck work -- 2 or 3
sets of each. You pick the exercises, sets
and reps. If you're too tired to do all three,
do gut work in Workout A, grip work in
Workout B, and neck work in Workout C.
Workout B
1. Power snatch 5 x 3
or
Snatch grip high pull 5 x 3
or
Barbell bent-over rowing 5 x 5
2. Two-dumbbell military press 5 x 5 or 5 x 3
or
Two-dumbbell incline press 5 x 5 or 5 x 8-10
or
Bench press 5 x 5-6
3. Front squat 5 x 5 or 5 x 3
4. Gut, grip and neck work --
same as Workout A
Workout C
1. Push press 5 x 5 or 5 x 3
or
Alternate dumbbell press 5 x 5-10
2. Your choice of power clean, power snatch,
clean high pull or snatch high pull from the
platform, the hang or from blocks 5 x 3
or
Barbell or dumbbell shrugs 5 x 5
3. Overhead squats 5 x 3
or
Bottom position squats or front squats with
a 10 inch range of motion 5 x 5 or 5 x 3
or
Trap Bar deadlift on 2 inch riser 5 x 5-6
4. Gut, grip and neck work -- same as
Workout A
So there you have it. A TOP-SECRET workout
for Dinos only! Don't let anyone else see it --
it would scare the heck out of the folks in
Chrome and Fern Land!
As always, thanks for reading and have a
great day. If you train today, make it a
good one!
Yours in strength,
Brooks Kubik
P.S. For other great workouts, and some
terrific progression systems to use with this
training program, grab a copy of Dinosaur
Training Secrets Vol. 3 - my complete
course on old-school progression methods:
Hard-copy
http://www.brookskubik.com/dinosaur_secrets_03.html
Kindle e-book
http://www.brookskubik.com/dinosaur_secrets3_kindle.html
PDF
See the list of PDF courses at our
products page - it's right there:
http://www.brookskubik.com/products.html
P.S. 2. My other books and courses -- and links
to all of my Kindle e-books -- are right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "When you can't
find any more of the big plates, it means there's
a Dino in the gym!" -- Brooks Kubik
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