Beginner's Bodybuilding Routine

Lately I have been extremely busy, that I have not had time to do the weight workouts that I have wanted to do. To get back in track, I usually go through my bruce lee books, and choose one of his past workouts.

Bruce Lee sought out the opinion of two trusted individuals who were not only his students, but more importantly, his friends: James Yimm Lee and Allen Joe. Both of whom were experienced bodybuilders who had developed imposing physiques as a result of their commitment to "pumping iron".

Bruce realized two things:
"The athlete who is building muscles through weight training should be very sure to work adequately on speed and flexibility at the same time."
and
"My muscles are developed mainly from practicing martial art, which is different from training purely for big, bodybuilder-type muscles."

As a runner, I believe that one must build up muscles in order to store more glycogen, for energy, not necessarily big muscles. You always hear about muscles slowing a runner down, and that the ideal body for a runner is the Olive Oil body. I think its a bunch of bull shit.

Here is Bruce's Bodybuilding routine done 3 times a week along with the amount of weight he lifted. Its a challenging workout, which will also work your endurance.
1. Squat: 3 sets of 10 reps (weight: 95 lbs.)
2. French Press: 4 sets of 6 reps (weight: 64 lbs.)
3. Incline Curl: 4 sets of 6 reps (weight: 35 lbs.)
4. Concentration Curl: 4 sets of 6 reps (weight: 35 lbs)
5. Push-Ups: 3 sets of 10 reps (weight: 70-80 lbs. placed on upper back)
6. Two-handed (barbell) Curl: 3 sets of 8 reps (weight: 70-80 lbs.)
7. Triceps Stretch: 3 sets of 6-8 reps (weight: 3 lbs.)
8. Dumbbell Circle: 4 sets of as many reps as possible (weight: 16 lbs.)
9. Reverse Curl (barbell): 4-6 reps (weight: 64 lbs.)
10. Wrist Curl (seated): 4 sets as many reps possible (weight: 64 lbs.)
11. Reverse Wrist Curl (seated): 4 sets as many reps possible (weight: 10lbs)
12. Sit-up: 5 sets of 12 reps (body weight only)
13. Calf Raise: 5 sets of 20 reps (body weight only)