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This section will give you an insight of Bill Grant's personal training routine and routine from back in the day. Check out Bill Grant's Old School Bodybuilding Series section which will show you in-depth videos of his training philosophies and help inspire you to reach your training goals.

 

Muscle

Exercice

Reps

Back

Lat Pulldowns - to front of neck

Barbell Rows

Then I start to work chest & back in a superset fashion. Here is how I start…

3 sets 10-15

3 sets 10-15

Chest & Back Superset

Bench Press

Superset with Chins (to front of neck)

Dumbell Flys

Dips

Note: I continue chest. Next exercises no supersets

3 sets 12-15

3 sets 12-15

3 sets 10-12

3 sets 10-12

Shoulders

Side Laterals

Superset with Rear Laterals

Upright Rows

Then we move on the arms

-

3 sets 10-12

3 sets 10-12

Arms Superset

Hammer Strength Curls 

Superset with Tricep Extensions

-

3 sets 10-15

Arms Next Superset

 

Barbell Curls - Superset with

Seated over head tricep extensions 

Then finish with close grip pushups i.e. Diamond pushups

-

3 sets 10-15

Forearms

Seated wrist curls

Superset with Standing wrist rollers

Then I finally finish with a 5 minute ab program...

3 sets 10-12

-

Abs

Ab Crunch machine with weight or

Ab Crunches on slant board with weight on chest

Superset with Leg Raises

Note: Leg workout is done on a separate day

-

-

5 sets 20

each ex.

Legs

Leg Extensions

Leg Press

Leg Curls

Stiff Leg Deadlifts

3 sets 12-15

3 sets 15-20

3 sets 12

3 sets 15

Calves

Seated calf raises

Standing calf raises

4 sets 12-15

4 sets 12-15

Basic Training Tips for Gaining Mass from the Archives of

Bodybuilding Legend, Bill Grant, Mr. America and Mr. World

Everybody has heard the statement “Time is Money”. Well in the Bodybuilding and Fitness world “Time is Muscle”™. I gained 25 lbs in 3 months following this basic program 2-3 times a week. Results will vary for each individual. Remember to increase your calorie intake and take at least 1.5 to 2 grams of protein per pound of body weight. To help build lean muscle mass, strength, energy and most of all recovery, try my ALL-IN-1 Cutting-Edge Muscle Building Formula, Creatine Cocktail. The combination of pharmaceutical grade creatine and high quality whey protein, plus cell-volumizing nutrients, such as glutamine, alpha-lipoic acid, and taurine assure an optimal anabolic and recovery response from intense training. For best results, take Creatine Cocktail before and after the workout.

Exercice

Reps

Breathing Squats using Moderate Weight

3 sets 15-20

Superset withLight Weight Pullovers

3 sets 15-20

Seated Calf Raises

3 sets 15

Standing Calf Raises

3 sets 15

Dips

3 sets 10-12

Superset with Chins

3 sets 10-12

Bill Grant is also available for one-on-one Personal Training Sessions.

Email Bill at bill@billgrant.net for prices and further details.