Thread: Building Muscle Mass
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Old 08-16-2006, 05:47 AM
POWERJIM POWERJIM is offline
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Default The Old School Training
The Old School Training Method Routine for Women


Monday

Stiff-legged Deadlifts 1 max set of 20 reps.
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20
Cardio - moderate intensity, 10 minutes doing 2 different types of cardio. ex - 10 minutes elliptical, 10 minutes bike.
Tuesday

Interval or high intensity cardio. ex - running 30-45 minutes
Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20
Walking lunges
Cardio - moderate intensity, 10 minutes doing 2 different types of cardio. ex - 10 minutes elliptical, 10 minutes bike.
Thursday

Interval or high intensity cardio. example - running 30-45 minutes
Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday
Cardio - moderate intensity, 10 minutes doing 2 different types of cardio. ex - 10 minutes elliptical, 10 minutes bike.