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Arthur_Saxon
!olAHq2SmeU
Saxon is aghast that his "Trip-Code" was forgotten in his former missive! The Twenty-First Century is no place for a child of the Nineteenth!
Rader's second course follows!
Routine No. 2 for Advanced Beginners
1. Two Arm Curl 3 x 8-10 2. Two Arm Reverse Curl 3 x 8-10 3. Two Arm Press 3 x 8-10 4. Two Arm Press Behind Neck 3 x 8-10 5. Bench Press (Varied Grip) 3 x 8-10 6. (Bent) Rowing Motion 3 x 8-10 7. Squat (heels Elevated) 3 x 8-10 or 3 x 12-15, or 2 x 20 8. Rader Chest Pull 3 x 20 9. Stiff Legged Deadlift 3 x 10-12 10. Rader Chest Pull 3 x 20 11. Situps 3 x 20 12. Side Bend 3 x 10-15 13. Calf Raise 3 x 20-30
"This is a rather heavy program and should be performed three nights a week with ample rest and plenty of nourishing food. You should not remain on this program more than 6 weeks at a time, then alternate to a different program. Use three sets in each exercise."
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