Hail to the Dinosaurs!
Here's another workout from an older Dino --
and this one combines barbell and dumbbell work
with Dinosaur Bodyweight Training -- which makes
for a very effective combination.
This program comes to us from Ira Reid, a 61-year
old Dino from NYC. Ira trains three times a week
on the following program:
Saturday
1. Military press 3 to 5 sets of 3 to 5 reps
2. Pull-ups 3 to 5 sets to failure
Monday
1. Handstand or dive-bomber pushups 3 sets to failure
2. Chin-ups 3 sets to failure
3. Bodyweight squats 1 to 3 sets to failure
Wednesday
1. Dumbbell presses or incline presses 3 to 5 sets of
3 to 5 reps
2. Paetial deadlifts (from just below the knees) 3 sets
of 3 to 5 reps
3. Pull-ups 3 to 5 sets to failure
Sometimes Ira trains just twice a week. In that case, he
skips the Monday workout and adds the bodyweight squats to
his Saturday workout.
Ira adds:
"I try to vary the pull-ups from workout to workout as
outlined in Dinosaur Bodyweight Training. I an awaiting
delivery of a set of gymnastics rings which I intend to
incorporate with my pull-ups and pushups.
I also try to walk 3 or 4 miles every day that I don't
train, and 1 or 2 miles on the days that i do train. As
a former runner, the walking doesn't tax me much but keeps
the blood flowing and the heart pumping."
That's a pretty good all-around program for building a good
combination of strength, health and conditioning. Not many
61 year olds can do pull-ups, chin-ups and handstand
pushups!
As with the other programs that I've shared with you this
week, note the use of short, simple workouts, compound
exercises, and infrequent training sessions. Very Dino --
and very effective!
Yours in strength,
Brooks Kubik
P.S. You can grab YOUR copy of Dinosaur Bodyweight Training
right here at Dinosaur Headquarters:
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 2. My other books and courses -- the Dinosaur Files
newsletter -- and Dinosaur training DVD's -- are right here:
http://www.brookskubik.com/products.html
