Mr. Universe Dave Draper
Bodybuilding, weight training, nutrition
Education, motivation and
Golden Era camaraderie

whey protein powder
BOMBER BLEND
Protein Powder
Dave's own blend
$29.00

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muscle beach bodybuilding book
WEST COAST
BODYBUILDING SCENE
The Golden Era
By Dick Tyler
$24.95

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squatting device
TOP SQUAT
Squat device
Dave's invention
$199.00

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triceps bar
STEALTH TRI BLASTER Thick Bar
Triceps Pulley Bar
$39.00

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weight loss diet book
YOUR BODY REVIVAL
Weight Loss
Straight Talk

by Dave Draper
$18.95
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weight loss cookbook
STELLA'S KITCHEN
Creative Cooking
by Stella Juarez
E-Book $12.95
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Brother Iron weight lifting book
BROTHER IRON
SISTER STEEL
A Bodybuilder's Book
by Dave Draper
$24.95
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training log
IRON.STEEL
Training Log
$12.95
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Dave Draper's Iron Online

Weight Training - Bodybuilding - Nutrition - Motivation

Jeff's
Real World Training

Here is my current routine, easily adapted to the beginner or the experienced trainee.

2 days per week program

DAY 1

5 minutes general warm up, then 2 progressively heavier warm up sets for each exercise:

One arm dumbbell row 1 x 10

Military press 1 x 8, 1 x 4 (add weight)

Barbell curl 1 x 8

Squat 1 x 20

Weighted crunch 1 x 15

Grip work

DAY 2

5 minutes general warm up then 2 progressively heavier warm up sets for each exercise

Bench press 1 x 5, 1 x 3 (add weight)

Standard Deadlift 1 x 5, 1 x 3 (add weight)

One leg calf raise 1 x 10

Lying L-fly 1 x 10

Weighted side bend 1 x 15

Grip work

All reps are done in ultra strict form, and I try to add a small amount of weight each week, or one more rep. A short, but effective program for the busy person, or those who enjoy a brief, but intense workout!

Jeff

Click here to go back to the 8 Weeks On Target Workouts

 

 

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