Old School, Back-to-Baics 3 Week Workout Program

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“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.”

-Arnold Schwarzenegger (the man)

So… this is it… !

This is the first of what, I hope and believe, will be many to come. This is going to be brief and basic. But effective… Especially if you pair this with proper eating (good thing I do stuff like that as well).

This is the first FREE full workout program I have ever posted. 

Consider yourself lucky. You managed to catch me at a weak moment.

Now. Let me briefly describe who this is for… because this is not for everyone. If I could sum it up in a few words… no sissies allowed. 

 

I created this with a few things in mind:

The first assumption is that you have access to some basic gym equipment to include various weights of dumbbells, a barbell, a kettlebell or two, and possibly a cable machine or resistance bands.

Secondly, I did not design this for a pure beginner. This program assumes that you have at least some gym or weightlifting experience. Hell, even some time messing around on the bench press in middle school will do (O.k… maybe a little more experience than that…)

…And last, that you are a normal human being with a 9-5 J.O.B. with normal human lives … in other words… these workouts don’t take very long; maybe 30-40 minutes depending on how long you decide to plod around the gym or do things you shouldn’t be like updating your Facebook status.

I know most people have fairly busy schedules and it would be asinine of me to believe that you had 1-2 hours every day to workout. SOOooooOOO…, I created this program to be 3 days per week working on the basics but still trying to keep it fun while getting you in and out of the gym in quick time.

It has some basic body weight movements in it along with some old school ‘pump’ sets designed to inflate your muscles a bit and maybe, if your diet is on point too, give you a small vein on your arm or show you the beginnings of some ab lines across your midsection. 

This program is 3 weeks in duration and is broken up into splits. There will be a ‘chest & back’ day, a ‘legs’ day and a ‘shoulders & arms day.’ Each week will look similar to the one before so make sure that you pay attention to the directions noted by the asterisks (*). The reason for the similarity is so that you can easily see yourself progressing in weight from week to week. Do it correctly and, I think you will agree with me when you are done…, you will want more.

AND… if you want more awesome crap from me, be sure to sign up for my email list here. I should probably mention that you will get a pretty cool little gift from yours truly for doing so.

ONE MORE THING… I mentioned it before, and really, it is kinda obvious… but if you want to expedite your fat-burning, muscle-building, envy-inducing results you will need to eat properly.

I know, I know, I KNOW… eating properly is dull and boring.

Trust me, after eating nothing but lean beef, chicken and broccoli all through college I get it. Luckily, I got smart and was able to use my feeble mind to create some recipes that don’t suck and paste them together to form an actual meal plan.

You can get that here if you choose.

note: please consult your doctor before undergoing an exercise program. be safe 🙂

And now…, without further ado, I give you the ‘Old school back-to-basics’ workout routine:

Week 1 Day 1: Chest & Back

– Dumbbell Bench Press 5 x 12

– Push-ups w/ 1-count pause @ bottom of each rep 5 x 5 (count: 1-mississippi)

  • scaling option: incline push-ups; keep your feet on the ground and lean against a stable surface such as a table

– Bent-over dumbbell rows 5×12

*using both arms simultaneously

– pull-ups 5×5

*keeping active shoulders in the bottom position with your elbows slightly bent. Go slow and control the descent.

  • scaling option: inverted body rows with a 2-count pause @ top of each rep. Don’t ever bottom out or lose control through the descent.

**maintain 60-90 sec. of rest between each set and exercise to keep the pace moving**

 

Week 1 Day 2: Legs

– Barbell back squat 5 x 5

*keep weight moderate (on a scale from 1-10… you should be at about a 6 in difficulty). We will build in weight over time

– air squats 5 x 12

*keep the shins vertical. for these go just barely past 90 degrees of flexion at the knee. Think “hips back” to initiate the movement as if you are sitting in a chair that is slightly too far behind you.

– Superset (no rest):

kettlebell swings 5 x 20**

calf raises 5 x 20

** keep your chest tall. Think of hiking a football to let the Kettlebell “fall” between your legs, and then squeezing your butt cheeks to “thrust” you hips into your forearms and ‘throwing’ the kettlebell out in front of you. You should go no higher than eye level.

– plank holds: accumulate 2 total minutes in the plank position

 

Week 1 Day 3: Shoulders & Arms

– dumbbell overhead press 5 x 12

*dumbbells should be perpendicular to your body and rotate up with the natural movement of the arms (dumbbells start parallel to each other with the back end of the dumbbell resting on your shoulders)

– superset:

dumbbell bicep curls 5 x 12

dumbbell laying tricep extensions 5 x 12

– superset:

dumbbell preacher curls 3 x 12

tricep cable extensions 3 x 12

– knee tucks 3 x 12

*seated on the edge of a bench or chair with legs extended and gripping the edge of the bench, ‘tuck’ your knees into your chest and then extend your legs back down to the straight position with your heels hovering slightly off of the floor. This is one rep.

 

Week 2 Day 1: Chest & Back

*now that it is week 2, aim to increase the weight in the weighted movements by no more than 5 lbs.

– Dumbbell Bench Press 5 x 12

– Push-ups w/ 1-count pause @ bottom of each rep 5 x 5 (count: 1-mississippi)

  • scaling option: incline push-ups; keep your feet on the ground and lean against a stable surface such as a table

– Bent-over dumbbell rows 5×12

*using both arms simultaneously

– pull-ups 5×5

*keeping active shoulders in the bottom position with your elbows slightly bent. Go slow and control the descent.

  • scaling option: inverted body rows with a 2-count pause @ top of each rep. Don’t ever bottom out or lose control through the descent.

 

Week 2 Day 2: Legs

*aim to increase the weight in the back squat by no more than 10 lbs.

– Barbell back squat 5 x 5

*keep weight moderate (on a scale from 1-10… you should be at about a 6 in difficulty). We will build in weight over time

– air squats 5 x 12

*keep the shins vertical. for these go just barely past 90 degrees of flexion at the knee. Think “hips back” to initiate the movement as if you are sitting in a chair that is slightly too far behind you.

– Superset (no rest):

kettlebell swings 5 x 20**

calf raises 5 x 20

** keep your chest tall. Think of hiking a football to let the Kettlebell “fall” between your legs, and then squeezing your butt cheeks to “thrust” you hips into your forearms and ‘throwing’ the kettlebell out in front of you. You should go no higher than eye level.

– plank holds: accumulate 2 total minutes in the plank position

 

Week 2 Day 3: Shoulders & Arms

*now that it is week 2, aim to increase the weight in the weighted movements by no more than 5 lbs.

– dumbbell overhead press 5 x 12

*dumbbells should be perpendicular to your body and rotate up with the natural movement of the arms (dumbbells start parallel to each other with the back end of the dumbbell resting on your shoulders)

– superset:

dumbbell bicep curls 5 x 12

dumbbell laying tricep extensions 5 x 12

– superset:

dumbbell preacher curls 3 x 12

tricep cable extensions 3 x 12

– knee tucks 3 x 12

*seated on the edge of a bench or chair with legs extended and gripping the edge of the bench, ‘tuck’ your knees into your chest and then extend your legs back down to the straight position with your heels hovering slightly off of the floor. This is one rep.

 

Week 3 Day 1: Chest & Back

*note: the reps have changed in the weighted movements

– Dumbbell Bench Press 5 x 8

*no reason not to increase the weight here since the reps have decreased

– Push-ups w/ 1-count pause @ bottom of each rep 5 x 5 (count: 1-mississippi)

  • scaling option: incline push-ups; keep your feet on the ground and lean against a stable surface such as a table

– Bent-over dumbbell rows 5 x 8

*using both arms simultaneously; again, no reason why you shouldn’t be increasing the weight.

– pull-ups 5×5

*keeping active shoulders in the bottom position with your elbows slightly bent. Go slow and control the descent.

  • scaling option: inverted body rows with a 2-count pause @ top of each rep. Don’t ever bottom out or lose control through the descent.

 

Week 3 Day 2: Legs

– Barbell back squat 5 x 5

*the weight should be moved up, but not by a whole hell of a lot. Maybe 5-10 lbs TOTAL from last week

– air squats 5 x 15

*keep the shins vertical. for these go just barely past 90 degrees of flexion at the knee. Think “hips back” to initiate the movement as if you are sitting in a chair that is slightly too far behind you.

– Superset (no rest):

kettlebell swings 5 x 25**

calf raises 5 x 25 (if you haven’t already… add some weight to this; if you have… add a little more)

** keep your chest tall. Think of hiking a football to let the Kettlebell “fall” between your legs, and then squeezing your butt cheeks to “thrust” you hips into your forearms and ‘throwing’ the kettlebell out in front of you. You should go no higher than eye level.

– plank holds: this week we are changing the plan a bit… you will hold the push-up position for a total accumulation of 2 minutes. (arms locked and straight. Apart from that… all else is the same)

 

Week 3 Day 3: Shoulders & Arms

*again, try and increase the weight by no more than 5 lbs from last week. If not… keep same weight as last week.

– dumbbell overhead press 5 x 12

*dumbbells should be perpendicular to your body and rotate up with the natural movement of the arms (dumbbells start parallel to each other with the back end of the dumbbell resting on your shoulders)

– superset:

dumbbell bicep curls 5 x 12

dumbbell laying tricep extensions 5 x 12

– superset:

dumbbell preacher curls 3 x 12

tricep cable extensions 3 x 12

– knee tucks 3 x 15

*seated on the edge of a bench or chair with legs extended and gripping the edge of the bench, ‘tuck’ your knees into your chest and then extend your legs back down to the straight position with your heels hovering slightly off of the floor. This is one rep.

 

P.S.

I hope you like and enjoy this program as I enjoyed writing it for you. Now, before you go off and get too jacked to even be able to put deodorant on without someone helping you, remember to sign up for my email newsletter.

Those folks get all of the good stuff, if you know what I mean 😉

 

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