Old School Strength Building Workouts

Anthony Ditillo Workout Routines

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Anthony Ditillo Routine #1

Monday

Squat
1×10 (warm-up)
1×20

Bench Press
10/6/6
5×4

Row
1×10 (warm-up)
5×5

OHP
1×10 (warm-up)
4×6

Shrug
5×6

Wednesday

Incline Bench Press
1×10 (warm-up)
7×4

Curl
4×8

Tricep Pushdown
4×8

Fly
4×6

Friday

Squat
10/8/6
4×3

Dip
4×12

Cleans
5×6

CGBP
5×6

Anthony Ditillo Routine #2

Monday

Squat
1×10 (warm-up)
4×8

Bench Press
1×10 (warm-up)
4×6

Row
1×10 (warm-up)
4×5

Wednesday

TBDL
1×10 (warm-up)
1×7
4×3

Incline Bench Press
1×10 (warm-up)
4×6

Curl
1×10 (warm-up)
5×5

Tricep Pushdown
1×10 (warm-up)
5×5

Friday

Squat
1×20

Dip
5×5

Chin
5×5

Anthony Ditillo Routine #3

Monday

1. Squat
10/8/6/4/2
3×8

2. Bench Press
2×10 (warm-up)
5×5

3. OHP
2×10 (warm-up)
5×5

4. Curl
6×6

5. Tricep Pushdown
6×8

Wednesday

1. Incline Bench Press
1×10 (warm-up)
5×5

2. Row
1×10 (warm-up)
6×6

3. Dip
1×10 (warm-up)
5×5

4. Back Extension
1×10 (warm-up)
3×12

Friday

1. Bench Press
7×5

2. OHP
5×5

3. Curl
5×5

4. Tricep Pushdown
5×5

Anthony Ditillo Bench Press Routine #1

Monday

1. Bench Press
2×8 (warm-up)
5×1 (90%)
3×3 (80%)
3×5 (75%)

2. Row
1×10 (warm-up)
3×7

3. OHP
1×10 (warm-up)
3×7

4. Curl
3×7

5. Tricep Pushdown
3×7

Tuesday

1. Squat
2×8 (warm-up)
5×3

2. Calves
3×15

3. Abs
3×12

Thursday

1. Bench Press
8×3

2. Rack Presses
3×5

3. Curl
5×5

5. Tricep Pushdown
5×5

Friday

1. Squat
1×8 (warm-up)
8×5

2. Calves
3×15

3. Abs
3×12

Anthony Ditillo Bench Press Routine #2

Monday

1. Bench Press
1×10 (warm-up)
2×5 (75%)
5×1 (90%, to 10×1, add 10lbs)
2×12 (60%)

2. Row
1×10 (warm-up)
3×7

3. OHP
1×10 (warm-up)
3×7

4. Curl
3×7

5. Tricep Pushdown
3×7

Tuesday

1. Squat
2×8 (warm-up)
5×3

2. Calves
3×15

3. Abs
3×12

Thursday

1. Bench Press
7×5 (60%)

2. Chins
4×6

3. Curl
5×5

4. Tricep Pushdown
5×5

Friday

1. Squat
1×8 (warm-up)
8×5

2. Calves
3×15

3. Abs
3×12

Anthony Ditillo
Anthony Ditillo was a writer for Peary Rader’s Iron Man Magazine. His forte was training for strength, but was Anthony was very knowledgeable on all things weight training. He wrote several books including, The Development of Muscular Bulk and Power, and The Development of Physical Strength.
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