Old School 1
Tak Athletics
Bodybuilding, General FitnessGo back to the days of Muscle Beach, drop sets, and serious muscle.
This program is not for the faint of heart. It is a tough, no nonsense, old school hypertrophy program that will challenge you set by set, and rep by rep.
If you are serious about gaining size, and you think you can handle some over the top D.O.M.S., then this program is for you! Get set to gain some serious muscle!
A1
Front Squat
4 x 8
A2
Front Squat
4 x 12
A3
Sissy Squat
4 x 10
A4
High Knee Jumps
4 x 5
B1
Single Leg Dumbbell Hip Thrust
4 x 8
B2
Single Leg Dumbbell Hip Thrust
4 x 12
C
Dead stop single leg deadlift (SLDL)
4 x 8
D
Dead stop single leg deadlift (SLDL)
4 x 10
E1
45 Degree lying leg raises
3 x 10
E2
Crunches - Arms at Ears
3 x 15
E3
Reverse Crunches
3 x 15
A1
Bench Press
4 x 8
A2
Bench Press
4 x 12
A3
DB Fly
4 x 8
A4
DB Fly
4 x 12
B
Neutral grip pull up
4 x MAX
C1
Incline DB Row
4 x 8
C2
Incline DB Row
4 x 12
D1
Plank
3 x 0:35
D2
Side Plank
3 x 0:25
A1
Seated Neutral Grip DB Shoulder Press
4 x 8
A2
Seated Neutral Grip DB Shoulder Press
4 x 12
A3
DB Lateral Raise
4 x 8
A4
DB Lateral Raise
4 x 12
B1
Alternating DB Hammer Curl
3 x 8
B2
Alternating DB Hammer Curl
3 x 12
B3
Dumbbell Concentration Curls
3 x 8
B4
Dumbbell Concentration Curls
3 x 12
C1
EZ Bar Lying Tricep Extension
3 x 8
C2
EZ Bar Lying Tricep Extension
3 x 12
D1
Tricep Rope Pressdown
3 x 8
D2
Tricep Rope Pressdown
3 x 12
A1
Front Squat
4 x 8
A2
Front Squat
4 x 12
A3
Sissy Squat
4 x 10
A4
High Knee Jumps
4 x 5
B1
Single Leg Dumbbell Hip Thrust
4 x 8
B2
Single Leg Dumbbell Hip Thrust
4 x 12
C
Dead stop single leg deadlift (SLDL)
4 x 8
D
Dead stop single leg deadlift (SLDL)
4 x 10
E1
45 Degree lying leg raises
3 x 10
E2
Crunches - Arms at Ears
3 x 15
E3
Reverse Crunches
3 x 15
A1
Bench Press
4 x 8
A2
Bench Press
4 x 12
A3
DB Fly
4 x 8
A4
DB Fly
4 x 12
B
Neutral grip pull up
4 x MAX
C1
Incline DB Row
4 x 8
C2
Incline DB Row
4 x 12
D1
Plank
3 x 0:40
D2
Side Plank
3 x 0:30
A1
Seated Neutral Grip DB Shoulder Press
4 x 8
A2
Seated Neutral Grip DB Shoulder Press
4 x 12
A3
DB Lateral Raise
4 x 8
A4
DB Lateral Raise
4 x 12
B1
Alternating DB Hammer Curl
3 x 8
B2
Alternating DB Hammer Curl
3 x 12
B3
Dumbbell Concentration Curls
3 x 8
B4
Dumbbell Concentration Curls
3 x 12
C1
EZ Bar Lying Tricep Extension
3 x 8
C2
EZ Bar Lying Tricep Extension
3 x 12
D1
Tricep Rope Pressdown
3 x 8
D2
Tricep Rope Pressdown
3 x 12
