1950s workout

1. Bench Press 8-12 reps

2. Barbell Curls 8-12 reps

3. Breathing Squats 20 reps (superset with exercise #4)

4. Light Barbell Pullover 20 reps

5. Bent Over Rows 8-12 reps

This workout should be done twice a week (e.g., Mon & Thu or Tue & Sat).

Beginner's should do 1 set of each exercise the first month, 2 sets the second month, and 3 sets the third month. For the breathing squats, only do the 1st set for 20 reps, the 2nd and 3rd sets should be 10 reps each. For the light barbell pullovers, do not use more than 20 lbs (since the goal is to stretch the rib cage). The breathing squat and pullovers should be done as supersets (i.e., after each set of squats, immediately do a set of pullovers, then rest before doing another superset). Rest 2-3 minutes between sets.

You should use all the weight you can handle for 8 reps with proper form (except for the squats and pullovers). When you can reach the top of the rep range (e.g., 12 reps), then add weight to the bar. Your goal should be to keep increasing the poundages you use as you get stronger. It is this principle of "progressive resistance" that is the simple key to muscle growth.