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Old 08-15-2012, 11:07 PM   #1
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Default Dave Draper's 1960s Workouts

Dave Draper's Actual Workouts of the 1960s

1960s Bodybuilding Routines -- Did They Really Do Those Workouts?

By December 4th 1964 Dave's chest-back-legs workout looked like this:

Chest (14 sets):
Benchpress: 6x305, 6x315, 6x325, 6x335
Incline benchpress: 6x225, 6x235, 6x245, 6x255, 6x270
Flat fly: 5 sets of 8x75

Back (15 sets):
Long pulley row: 6x160, 6x170, 6x180, 6x190, 6x200
One arm dumbbell rows: 5 sets of 6x90
Wide-grip pulldown: 5 sets of 6x225

Thighs (10 sets):
Hack squat: 5 sets of 15 reps (no weight specified)
Thigh curl: 5 sets of 12x60

Calves (10 sets):
Donkeys: 10 sets of 15 reps

One day after, December 5th 1964, Dave's delts-biceps-triceps-forearms workout looked like this:

Delts (18 sets):
Seated military press: 6x135, 6x145, 6x155, 6x165, 6x175
Press behind neck: 6x135, 6x145, 6x155, 6x165, 6x175

Superset:
Incline lateral raise to the front (face down): 4 sets of 6x25
Incline lateral raise to the rear (face down): 4 sets 6x25

Triceps (15 sets):
Seated French press:
8x115, 8x125, 8x135, 8x145, 8x135
One arm dumbbell extension: 8x40, 8x40, 7x40, 7x40, 7x40
Pulley pushdown: 5 sets of 12x75

Biceps (15 sets):
Standing dumbbell curl: 6x50, 6x55, 6x60, 6x65, 6x65
Flat bench curl: 5 sets of 6x45
Incline inners: 5 sets of 6x40

Forearms:
Reverse curl: 5 sets of 10x90
Wrist curl: 5 sets of 15x165

The second group of workouts is from February 1965. At this point the weights Dave used was also affected by the fact that he had seriously started to diet down to the Mr. America 1965 competition. By the night of the Mr. America September 18, 1965 that took place in The Brooklyn Academy of music, he weighed in at 230 lbs (his goal had been 228 lbs).

By February 14th 1965 Dave's chest-back-legs workout looked like this:

Chest (20 sets):
Superset:
Incline benchpress: 4 sets of 8x210
Incline fly: 4 sets of 8x55

Superset:
Benchpress: 4 sets of 8x245
Flat fly: 4 sets of 8x60

Straight sets:
Decline fly: 4 sets of 8x65

Back (20 sets):
Wide-grip pulldown: 5 sets of 8x225
Close-grip pulldown: 5 sets of 8x185
Long-pulley rows: 5 sets of 8x160
Barbell rows: 5 sets of 10x135

Thighs (15 sets):
Front squats: 10x205, 8x225, 7x245, 10x225, 12x205

Superset:
Sissy squat: 5 sets of (no reps or weight specified)
Thigh curl: 5 sets of 12x50

Calves (10 sets):
Donkeys: 10 sets of 15 reps

One day after, February 15th 1965, Dave's delts-biceps-triceps-forearms workout looked like this:

Delts (25 sets):
Sitting military press: 5 sets of 6x175
Press behind neck: 5 sets of 6x165

Superset:
Seated lateral raise: 5 sets of 8x30
Front lateral raise: 5 sets of 8x20
Incline lateral raise (face down): 5 sets of 8x20

Biceps (15 sets):
Sitting incline curl: 5 sets of 8x60
Flat bench curl: 5 sets of 8x45
Machine curl: 5 sets of 8x95

Triceps (15 sets):
Close-grip benchpress (reverse grip): 5 sets of 8x240
Seated French press, barbell: 5 sets of 8x115
Incline French press, 2 dumbbells: 5 sets of 8x45

Forearms (10 sets):
Zottmann curl: 5 sets of 8x45
Wrist curl: 5 sets of 12x155

The rep progression Dave used was very systematic in some exercises (but not all exercises). A typical progression could be like this in an exercise of 5 sets:

(#1 = Workout number 1 and so forth)

#1. 6, 6, 6, 6, 6
#2. 7, 6, 6, 6, 6
#3. 7, 7, 6, 6, 6
#4. 7, 7, 7, 6, 6
#5. 7, 7, 7, 7, 6
#6. 7, 7, 7, 7, 7
#7. 8, 7, 7, 7, 7
#8. 8, 8, 7, 7, 7
#9. 8, 8, 8, 7, 7
#10. 8, 8, 8, 8, 7
#11. 8, 8, 8, 8, 8

At this point the weight would then be increased and the reps went back to 6. But as I said, not all exercises would progress this systematically. In some exercises the weight was increased faster than this.
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Old 08-16-2012, 06:25 AM   #2
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one hell of a F*****g work out....i would die lol
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