What’s Your Favorite Power-Bodybuilding Routine?
Last night I was so tired when I was done training my athletes at The Underground I was ready to just call it a night and drive home.
But I knew I just couldn’t quit! I had to go hard and dig deep.
It’s been a LONG week with my son, Ethan, being sick all week and waking up all night and my daughter at 6 AM every morning.
But, as a Dad, I have to walk the talk and represent for my family.
So I cranked an old school power-bodybuilding routine out in 25 minutes, and it reminded me of those days in my Dad’s garage when all I owned was a barbell, a set of 50 & 100 lb dumbbells and a gun rack got squatting or racking weights at waist height.
Here’s what I cranked..
1) run the rack standing dumbbell military press: 15 x 5, 25 x 3, 35 x 3, 45 x 3, 60 x 2, 70 x 2, 85 x 2, 90 x 2 (rest 15 sec. between sets)
2) Barbell High Pull x 3 reps ea. set: 135, 185, 205 for 3 sets : changed the weight and did the next set
3) Barbell Clean & Press x 1 rep ea. set: 135, 185, 205
4) DB side raises drop sets: 35 x 8, 25 x 8
5) Bent Over DB raise drop sets: 40 x 8, 25 x 8
6) DB Hammer Curls drop sets: 85 x 5, 45 x 6, 35 x 7
Quick and brutal. Felt like a million bucks when I was done!
Tell us about your favorite power-bodybuilding workout. You know, the ones that pack on muscle and strength faster than any of those fancy, gimmicky, super gadget workouts.
Looking forward to seeing what you got!
Kill it!
–Coach Z–
PS: I picked up HUNDREDS of pounds of vintage weights today! They need some cleaning up but man are they a thing of beauty!
PPS: I also video toured this dude’s vintage basement gym for you, and one of his York Blobs was just purchased by The Grip King himself, Richard Sorin, to be shipped down his way Monday. Amazing stuff I tell you!
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Filed under Articles, Strength Building, Success, Zach's Workouts, muscle building by on Apr 11th, 2009. Comment. 
Comments on What’s Your Favorite Power-Bodybuilding Routine?
it takes a real man to take care of his family and still take a quick 25 mins to dig deep and crank out a kick a$$ routine
[Reply]
When I can’t hit the gym (kids), I hit something like this in the backyard.
Mine’s a little less bodybuilder-ish though.
4 Rounds of
A1, Sandbag Shoulders, 125lbs x 3-4 reps
A2, Single Arm DB Floor Press, 4-6 reps
4 Rounds of
B1, DB Row, 6-8 reps
B2, Sandbag Clean and Zercher Squat, 125lbs x 6-8 reps
Med Ball Slams for max reps in 1 minute
If I have time left, I toss all the stuff (or the kids) back in my wheelbarrow sled and pull it around the yard a few times for fun.
[Reply]
funny story…
you said you just picked up a few hundred pounds of weights, Z, well so did I yesterday. I got to the guys house (from CraigsList) and he took me into his garage in the backyard, he had 325# of plates for a $100, old school York’s and other’s, so i grabbed em, not the best deal I’ve made, but not terrible either, and i noticed a bunch of DB’s against the wall and asked what kind of training he did. He pointed at his ridiculous Smith Machine that was taking up way too much space and showed me benches and flys and curls with his arms. He said he was trying to sell his old DB’s because they “didn’t match” and said they looked ugly. I agreed and gave him a few dollars for some of his Db’s and wished him luck on getting a new beautiful set. I got pair of 25′s, 50′s and 55′s for next to nothing! We made the deal and as i was packing my car up to drive off, i pulled out my 2 KB’s i had in my trunk and showed him double KB snatches, clean and presses and swings, i did a few burpees and started snatching the db’s i just acquired a few seconds ago. Dude was impressed, asked what i did for a living and i pulled out my card and put it in his hand and got myself some new toys and a new client. Now he’s going to pay me to train him with his old ugly mismatched DB’s!
[Reply]