It's rough, tough, and requires a lot of effort . . .
just the kind of workout dinosaurs love.
Monday
1) Dumbbell Clean & Press. Do a clean for each rep.
5x5. Or 6 progressively heavier singles.
2) One-Arm Barbell Deadlift. Bar between your legs or in front of you.
5x5, or singles with increasing weight.
3) Barbell Curl. 4x5, or 4x6.
4) Dips, or Incline DB Presses. 4x5, or 4x6.
5) Gut Work. 2 x 25-30.
Wednesday
1) Snatch-Grip Pull. First rep from the floor, the rest from the hang.
Use straps if you prefer. 5x3.
2) Press from Rack. 5x3.
3) Bentover Barbell Row. 4x6-8.
4) Towel Pullups, or Thick Bar Pullups, Pullups!
4x6-8.
5) Neck Harness. 4 x 8-12.
Saturday
1) Squat. 5x6.
2) Stiff-legged Deadlift. 5x6.
3) Bench Press, thick bar, bottom-position start.
5 singles with increasing weight.
4) Bench Press Lockouts.
5 singles with increasing weight.
5) Farmers Walk. Plain and simple. Two trips, as far as possible. One going there, one coming back. Two trains. Two railroad tracks. Try overhydrating with water before you leave. This can increase your speed on the trip back.
6) Hanging Leg Raise. 2 x 15-20. Add weight when possible.
Enjoy Your Lifting!
