George Turner has been in the bodybuilding game for decades. He is a contributor to Ironman Magazine and from what I can recall, still trains to this day.

Routine 1This routine is done 3 times per week. George suggests that this routine be done for 3 months.

• squats 10 x 10*• bench press 10 x 10*• barbell curls 10 x 10***Decrease the weight by 10 lbs. every 2 sets. For example: If your first two sets of squats are done with 225 lbs, then sets 3 and 4 would be done with 215. You keep going until you complete the ten sets. Don’t worry if you can’t get 10 reps onevery set…you shouldn’t be able to.

**Barbell curls are a little different. Stick with the same weight for the first 5 sets, then on the last 5 sets drop the weight by 10 lbs. For example: Sets 1-5 are done with 95 lbs, then sets 6-10 would be done using 85 lbs. Again, don’t worryif you don’t get 10 reps on every set….you shouldn’t. If you need to go with heavier weights on the next training session.

Routine 2This routine is also done for 3 months. You train 5 days per week, Monday, Tuesday, Thursday, Friday, and Saturday. Alternate the two workouts.

Workout 1

• Situps 3 x 50,40,30• recumb./stationary bike 12 mins.• Squats 8 x 10*• Deadlifts 6 x 10,10,8,8,6,6• Leg curls 5 x 8• Calf raises 8 x 12*Drop the weight by 10 lbs every 2 sets (same as routine 1).

Workout 2

• Bench Press 6 x 10*• Incline DB Press 5 x 8• Chin ups 6 x max• T-bar row 5 x 8• Seated DB press 6 x 10,10,8,8,6,Superset

• Seated DB curls 6 x 10• Dips 6 x 10*Same as above, drop the weight 10 lbs every 2 sets.

Some of the set/rep schemes are very similar to German Volume Training (GVT). The difference with GVT is that you use the same weight for all 10 sets.

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Another great program you may not be familiar with comes from Ironman contributor George Turner. Much like GVT, the Turner routine is based on high volume, except higher intensities are used (due to theuse of RM loads). Here's the program as it was outlined in his Real Bodybuilding audiotape series in the nineties.

Turner Routine (a.k.a. HUGE! Program)

Day 1 — Chest & Back

1. Bench Press

• 2 warm-up sets (15,12 reps) followed by 10 sets x 10 reps

• drop 10 pounds every 2 sets

2. Wide-Grip Pull-Ups

• 2 warm-up sets (15,12 reps) followed by 10 sets x 10 reps

• decrease load every 2 sets

Day 2 — Legs

1. Full Squats

• 2 warm-up sets (15,12 reps) followed by 6 sets x 10 reps

2. Lying Leg Curls

• 2 warm-up sets (15,12 reps) followed by 6 sets x 10 reps

3. Standing Calf Raise

• 2 warm-up sets (15,12 reps) followed by 10 sets x 10 reps

• decrease load every 2 sets

4. Bent-Knee Deadlifts

• perform 6 sets x 6 reps

• pyramid weight (add weight each set)

Day 3 — Off

Day 4 — Delts & Arms

1. Seated DB Press (pronated)

• 2 warm-up sets (15,12 reps) followed by 8 sets x 10 reps

2a. Seated DB Curls (no back support)

• 1 warm-up set of 15 reps followed by 8 sets x 8 reps

• superset with

2b. Lying Triceps Extensions (hands 6" apart)

• 1 warm-up set of 15 reps followed by 8 sets x 12 reps

Day 5 — Off

(One word of advice: try not to plan much after leg day. Trust me!)

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Today's programs are often extremely complicated, if you want to understand them thoroughly. Many do not bother really all that with progressionscyklusser and other advanced castoreum. Therefore presents Bodylab Nutrition Now a super-simple, and extremely effective program, which is just to go to. The program is based on the old 10x10 system that has been used by many bodybuilders over time.The last time it had a popularity-revival was in the early 90s with Charles Poliquin's "German Volume Training". And the password is just volume. For muscles respond extremely well to high volume in a single exercise. This is due to the same motor units hammered repeatedly. And the result is not only violent mass. The constant activation of the same motor nerves, makes you also become extremely strong program. As George Turner said himself in an old Ironman article "Not only ska you bli huge, you også be a strong motherfucker". The program is as I said super-simple, as you only make a single basic exercise for each muscle. Some might then argue that 1 exercise too little. But wait by claiming it to have made 10 sets x 10 reps of the same exercise. Interest activation point, it is probably because most basic exercises frames muscle rather complete. There is, however, made a few things about in relation to Turner's original program. One of the changes is to chinups is replaced with barbell rows. Firstly, because most do not have strength enough to make 10 sets x 10 reps of chinups, and secondly because barbell rows frames back more complete. The split is based on a 2 on 1 off - 1 on 1 off split, then you start all over again. This means that the body is trained through 2 times in 10 days.

The overall programDay 1: Chest and Back Bench press 10 sets x 10 reps http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPressPowerLift.html Bent over barbell rows 10 sets x 10 reps http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html Day 2: legs and deadlifts Squat 6 sets x 10 reps http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html Leg curls 6 sets x 10 reps http://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl.html Deadlift 6 sets x 6 reps (pyramid style) http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

Calf-raises 6 sets x 10 reps http://www.exrx.net/WeightExercises/Gastrocnemius/LVStandingCalfRaise.html Day 3: off Day 4: shoulders and arms Seated dumbbell shoulder presses 10 sets x 10 reps http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html Dumbell incline curls 10 sets x 10 reps http://www.exrx.net/WeightExercises/Biceps/DBInclineCurl.html Super headset with French pressure 10 sets x 10 reps http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html Day 5: Off As you can see Make no 10 sets x 10 reps in the leg. Why George Turner chose to do it this way, it is probably because your legs are sucha large muscle group that you can not settle for 1 exercise. Therefore itwould be overkill to have to do 40 sets on Day 2 In addition, different deadlift from the overall structure. For where one in 10 x 10 exercises running down in weight (more on that in a bit), so you drive in the deadlift by weight. This is certainly a tired and pumped lumbar increases injury risk. Therefore, Turner decided to to make sets of 6 reps, and running out of. If you have a 6RM record of 150 kg, so it could look like.

Deadlift1 x 6 x 60 kg 1 x 6 x 80 kg 1 x 6 x 100 kg 1 x 6 x 120 kg 1 x 6 x 140 kg1 x 6 x 145 to 150 kg You try so to increase when you can. Armøvelserne run back-to-back in a superset. This means that you do 1set x 10 reps of curls, and direct follow-up with 1 set x 10 reps in the French press, and then take a break. Then you repeat until you've made 10 sets of both exercises. The 10 x 10 exercises run on so. You choose a weight that is slightly below what you can take 10 times. Thatis to say the same 10RM. You make so 2 sets with this weight, and dropthen 5 kg. Here they make back 2 sets, and then drop back 5 kg. Continue doing this until you have made the 10 sets. Or the 6 sets of benøvelsernes cases. Let's say our 10RM in the bench press is 105 kg. Our first workout is then used to look like this:

Bench press2 sets x 10 reps with 100 kg 2 sets x 10 reps with 95 kg 2 sets x 10 reps with 90 kg 2 sets x 10 reps with 85 kg 2 sets x 10 reps with 80 kg If you do not get tired as quickly, so you can easily just dropping 2 ½ kg for each second set. But it is VERY important that you not miss any reps. It is not intended that you should frame failure, because you dropby for a bit. It is really only the first 2 sets which lies at the border of one's capacity. Forced reps are a total NO-NO in this program. Volume is load enough in itself. You try so to increase topvægten with 2 ½ kg each. time as far as possible. Hours of rest between sets should be kept for about 2-4 minutes. How much depends on

træthedsakkumulationen, and whether you feel you are ready to make the next 10 reps. Follow the typical program in 8 weeks before you take a break and start over again.

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