We’ve been looking at the direct-indirect work in the Old Man, Young Muscle workout, which gives you short-rest density training and then a longer rest before some indirect work for the muscle happens.
For example, you train chest first, getting indirect triceps work. Then with triceps, you add palms-facing dumbbell bench presses to finish tri’s with some indirect chest.
Let’s look at a summary of how that happens as well as the few changes you can make to cover all the muscles more thoroughly…
Chest: You get indirect triceps work with presses
Back: You get indirect biceps work with chin-bar mid-back pulls, lat pulls, and under-grip rows
Triceps: Add palms-facing dumbbell bench presses after your last set of decline extensions
Lats: Two dumbbell pullovers at the end of workout provides indirect lat work
Shoulders/Traps: Add one or two sets of lateral-shrugs after pullovers for indirect medial-delt and traps
Or to summarize workout #1 another way…
Chest + Indirect Triceps
Back + Indirect Biceps
Shoulders
Shrugs
Biceps
Triceps + Indirect Chest (add)
Pullovers = Indirect Lats
Lateral-Shrugs = Indirect Delts & Traps
The workout will still only take you 35 to 40 minutes twice a week. What about lower body?
We’ve hinted at the few changes you can make; let’s lay it all out in the next newsletter.
Your Efficient Mass-Building Handbook: For complete mass workouts that include Speed Sets, the ideal exercise for each muscle, and the best stretch and contracted add-on moves, get your copy of Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
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