Four decades and change ago, I was a huge Arnold fan. Bodybuilding was for the fringe, weightlifting was for jocks and a minority actually went to a gym for any kind of resistance training. It was unheard of for anyone over 50. But, there I was pouring over my copy of, “The Blood, Sweat, and Tears of Bodybuilding.” And, that was where I was introduced to the split-routine of Chest & Tri’s, Back & Bi’s, and Shoulders & Legs. Perfect for anyone wanting a simple, goto program that covered a 5 day work week. Old school!
So good, I’ve rarely deviated from it. Sure, I did a couple rounds of P90X, followed the Stronglifts 5X5 program and work with kettlebells every now and then, but I always find myself coming back to the tried and true. Of course, the secret is knowing the variety of exercises that target each of the body parts and switching those up so that there’s variety and your muscles don’t plateau.
So, that’s where I am…back and bi’s. I crushed it.
- First compound group x 3 sets: wide grip lat pull downs, single arm dumbbell rows, dead lifts, hanging leg lifts.
- Second compound group x 3 sets: bent over barbell rows, seated bent over dumbbell raises, barbell curls, crunches.
- Third compound group x 3 sets: ezcurl bar narrow grip curls, single arm dumbbell preacher curls, 4X4 single arm dumbbell curls, 90 sec planks.
- Rowing machine – 5 mins
I’m beat!