Weightlifting Workouts

This is a page for weightlifting workouts, using conventional weights, IE barbell and dumbbells. Most of these workouts are powerlifting/dinosaur training style workouts. For information on more dinosaur training, that is, training with sandbags, barrels, and other heavy, akward objects, see my other web page (not yet up). Or read "Dinosaur training" by Brooks D. Kubik, available at www.brookskubik.com
Now, On to the workouts!

First, a few rules apply to ALL of these workouts. Eat plenty of good, wholesome food, such as steak, eggs, chicken, fish, bread, cereal, fruit, and veggies. Get plenty of protein in your diet, especially after a workout. Get lots of sleep, 8 to 9 hours a night. Take a nap during the day as well, if it fits into your scheduale. Remember these guidelines, and train hard. Men, you will become a BEAST. Women, you will become strong, toned, and sexy. Both sexes will make great gains, both physically and mentally. Be brave, be strong, and lift heavy.

Newbie Routine
I was given a routine similer to this by my good friend Marty, to prepare my body for the heavier lifting to follow. I modified it somewhat, and decided to put it on here. I highly advise using it for a few months, to start off. Use the 5 x 5 system, except do 4 sets (2 warm ups, 2 work sets) and 10 reps, instead of 5. Make sure you dont sacrifice good form for heavier weights right now. This workout builds strength and size, but also helps your form. This is good for bodybuilders and fighters looking to bulk up.
Frequency: 3 x per week, non-consecutive days
Day 1 - Chest, Triceps
Bench Press - 4 x 10
Incline DB Press - 4 x 10
DB Bench Press - 4 x 10
Superset
Skullcrushers - 4 x 10
Close Grip Press - 4 x10
Sit Ups - 2 x 8 to 12

Day 2 - Back, Biceps
Bent Over Row - 4 x 10
Romanian Deadlift - 4 x 10
Barbell Curl - 4 x 10
DB Curl - 4 x 10
Sit Ups - 2 x 8 to 12

Day 3 - Legs, Shoulders
Barbell Squat - 4 x 10
Good Mornings - 4 x 10
Overhead Press - 4 x 10
Upright Row - 4 x 10
DB Shrugs - 4 x 10

Kubik Classic, starter routine
3x per week, non consecutive days
Overhead Press - 5 x 5
Power Pull or Deadlift - 5 x 5
Barbell Squat - 5 x 5
Bent Over Row - 5 x 5
Sit Ups - 2 x 8 to 12

Man (or Woman) Maker
3x per week, non-consecutive days

Day 1
Overhead Press - 5 x 5
Lat Pulldown - 5 x 5
Bent Over Row - 5 x 5
Sit Ups - 2 x 8 to 12
Side Bends - 2 x 8 to 12
Grip Work - 4 sets

Day 2
Quarter Squats - 5 x 5
Deadlift or Trap Bar Deadlift - 5 x 5
Sit Ups - 2 x 8 to 12
Side Bends - 2 x 8 to 12

Day 3
Bench Press - 5 x 5
Barbell Curl - 5 x 5
Close Grip Press - 5 x 5
Sit Ups - 2 x 8 to 12
Side Bends - 2 x 8 to 12
Grip work - 4 sets

Push/Pull Routine 4 x per week (mon, tues, thur, fri) OR every other day (mon, wed, fri, sun)
This is a more advanced routine. Its good for building muscle mass, and strength. You can also concentrate more on strength, by performing it in reguler 5 x 5 fashion. Be warned, however, this workout is taxing on the body. The every other day version is a bit better, IMO, then the 4 day a week split, but to each their own.

Day 1 - Push
Bench Press - 2 warm up sets, 3 x 8
Overhead Press - 2 warm up sets, 3 x 8
DB Bench Press - 2 warm up sets, 3 x 8
Close Grip Press - 2 warm up sets, 3 x 8
Sit Ups - 2 x 8 to 12
Side Bends - 2 x 8 to 12

Day 2 - Pull
Power Clean - 2 warm up sets, 4 x 3
Barbell Squat - 2 warm up sets, 3 x 8 Bent Over Row - 2 warm up sets, 3 x 8
Barbell Curl - 2 warm up sets, 3 x 8
Grip Work - 4 sets

Day 3 - Push
Overhead Press - 2 warm up sets, 3 x 8
Incline Bench Press - 2 warm up sets, 3 x 8
Skullcrushers - 2 warm up sets, 3 x 8
Sit Ups - 2 x 8 to 12
Side Bends - 2 x 8 to 12

Day 4 - Pull
Power Clean - 2 warm up sets, 4 x 3
Squat - 2 warm up sets, 3 x 8
Bent Over Row - 2 warm up sets, 3 x 8
Hammer Curl - 2 warm up sets, 3 x 8
Grip Work - 4 sets

Main Page
Conditioning