John Farbotnik Mr. America 1950
No Frills Mass Blast
Concentration Curls – 4 x 10,8,6,15.
Squats – 5 x 10,8,6-8,5,6,15.
Bench Press – 5 x 10,8,6-8,5,6,15.
Dumbbell Rows – 4 x 10,8,6,15.
Presses – 4 x 10,8,6,15.
Two-arm Dumbbell Extensions – 4 x 10,8,6,15.
Calf Raises – 4 x 15-20.
Crunches – 1 x 30-50.
Use this program three times a week on alternate days.
On the heavier exercises – squats, bench presses and overhead presses, rest about two minutes between sets.
Try to complete the workout in less than 90 minutes.
When you can do two more reps on your heavy (6 rep) set, increase the poundage on each set. On the squats and the bench presses try and add one additional rep on the pump set at each workout until you reach 20. Keep pushing your poundages as often as possible, but always use strict form.
Stay on this program for 6 to 12 weeks.
Never miss a scheduled workout. Consistency is the key to continued improvement.