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Started By B-WINE (Maastricht, Limburg, Netherlands)
Started on: 5/28/2005 4:56:51 AM, viewed 28898 times
Routines from HEAVY DUTY I and HEAVY DUTY JOURNAL

Here are the routines from the books Heavy Duty (1993 version) and the Heavy Duty Journal (1979). For those who happen to have original English versions of the books, please correct me if I′m wrong, since I had to translate them from German (and I′m Dutch myself).

1. The Ideal (or Principled) Routine from HEAVY DUTY:

Day One:

CHEST:

1. Dumbbell Flyes, Cable Crossovers or Pec Deck Flyes
supersetted with...
2. Incline Presses.

SHOULDERS:

1. Dumbbell Lateral Raises.
2. Bent-Over Laterals (or reverse Nautilus Pec Deck Flyes).

TRICEPS:

1. Lying Triceps Extensions, Triceps Cable Pressdowns or Nautilus Triceps Extensions
suppersetted with...
2. Dips.


Day Two:

LATS:

1. Pullovers
supersetted with...
2. Close-Grip, Palms-Up Pulldowns.
3. Bent-Over Barbell Rows

TRAPS:

1. Shrugs.

LOWER BACK:

1. Hyperextensions or Deadlifts.

BICEPS:

1. Curls.


Day Three:

LEGS:

1. Leg Extensions
supersetted with...
2. Leg Presses or Squats (alternated each workout).
3. Leg Curls.
4. Standing Calf Raises.

ABS:

1. Sit-Ups.


2. The Suggested Routine from the HEAVY DUTY JOURNAL:*

Day One:

CHEST:

1. Nautilus Flyes, Nautilus Pec Deck Flyes or Dumbbell Flyes.
2. Nautilus Chest Presses or Incline Barbell Presses.

SHOULDERS:

1. Nautilus Lateral Raises or Dumbbell Laterals.
2. Bent-Over Laterals or Rear-Delt Machine Flyes.**

TRICEPS:

1. Triceps Pressdowns or Dips.


Day Two:

LATS:

1. Close-Grip, Palms-Up Pulldowns.
2. Bent-Over Barbell Rows or Cable Rows.**

TRAPS:

1. Shrugs.

BICEPS:

1. Nautilus Curls or Standing Barbell Curls.


Day Three:

LEGS:***

1. Leg Extensions.
2. Squats or Leg Presses (alternated each workout).
3. Leg Curls.
4. Standing Calf Raises.


Notes:

*) This is an example of a routine for Rest/Pause (or Interval) training. I′m not sure wether you should do supersets or not for the chest and upper legs, since Mike didn′t mention that here (at least not in my version).
**) Regular (conventional) sets for these exercises, i.e., no Rest/Pause here.
***) This routine doesn′t include any direct exercises for the abs.

This Topic has 12 Replies: Displaying 1 - 4 out of 12 Replies:
B-WINE (Maastricht, Limburg, Netherlands) on 5/28/2005 5:03:38 AM

In his HEAVY DUTY JOURNAL, Mike also gives a few examples of his own workouts. Those weren′t exactely the same as above, but they weren′t very high in volume also. At least not when you consider what was ′normal′ during the late seventies.

B-WINE (Maastricht, Limburg, Netherlands) on 5/28/2005 5:14:59 AM

By the way, the selected execises are almost the same as what Mike would later recommend. Considering the above, a good Ideal Routine would look like this from my perspective (with a bit less volume than the above routines):

Day One:

CHEST:

1. Incline Dumbbell Flyes
supersetted with...
2. Parallel Bar Dips.

SHOULDERS (side-delts):

1. (Standing or Seated) Dumbbell Lateral Raises

TRICEPS:

1. Lying Triceps Extensions.


Day Two:

UPPER LEGS:

1. Leg Extensions
supersetted with...
2. Barbell Squats.

CALVES:

1. Standing Calf Raises.

ABS:

1. Crunch-Style Sit-Ups (′Crunches′).


Day Three:

BACK:

1. Close-Grip, Palms-Up Pullups/Chin-Ups
2. Regular (Bent-Legged) Deadlifts.

SHOULDERS (rear-delts):

1. Bent-Over Lateral Raises or Reverse Pec Deck Flyes.

BICEPS:

1. Standing Barbell Curls.


Just my (current) opinion.

rech51 (., ., BraSil) on 5/28/2005 11:47:45 AM

thanks a lot for all B-WINE...


B-WINE (Maastricht, Limburg, Netherlands) on 5/29/2005 2:49:13 AM

Any time, man. And when I have more time left, I′ll see if I can post some examples of Mike′s own workouts also.

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