Bodybuilding Workout For Beginners by John Grimek

The following bodybuilding routine was developed by Mr. Universe Winner John Grimek. He was an American bodybuilder and weightlifter active in the 1930s and 1940s. Throughout his career he carried the nicknames “The Monarch of Muscledom” and “The Glow.” 

John Grimek’s training routine for beginners! It’s very oldschool, have fun!

Exercise Reps
Warm-up 15-20
Squat 15-18
Pullover 12-15
Squat – increase wt. 10-12
Lying lateral raise 12-15
Squat – increase wt. 6-8
Dislocates – lying 12-15
Bench press 10-12
Two hands curl 10-12
Two hands shrug 12-15
Bent-over rowing 10-12
Deadlift 12-15
Regular press 10-12
Sit up 10-15

The above routine involves ALL the important muscles of the body with only the squat being repeated in three sets. This is because leg work, any sort of leg work, conditions the body faster and accelerates metabolism. Notice, too, that each time the squat is repeated the weight is increased, while the number of repetitions is decreased. This system builds the legs faster and increases leg power and endurance, all of which is mighty important to the young athlete.

After the above program has been followed for a month or so the novice can determine for himself whether the number of repetitions he is using are too much or not enough for him. He can then either increase or decrease them, since the purpose of repetitions is to see how fast you can congest the working muscle. If you fail to achieve this you are either not using enough resistance or repetitions, in which case you should either repeat the exercise or do more repetitions, any of which should help to “pump-up” the muscles you’re working.

Determining Proper Weight
To determine which is the correct weight for you to use, try the following method. Select a light weight and do the minimum number of repetitions that is listed in the first column. If this is easy then try to do the number of reps listed in the second column. If you find that you must exert too much effort to complete the number listed in the first column, the weight is too heavy…cut it down so that you are able to do the number of reps listed in the first column but must exert effort to complete the number listed in the other column…this, then, is your correct weight. Use it.

Naturally any time an exercise becomes easy for you to complete the maximum reps listed, then increase the weight – five pounds for most upper body exercises, and about 10 pounds for the lower area. This will assure you of greater progress.

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