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Sergio Oliva Training Routine
Sergio Oliva Training Routine. Sergio Oliva stated that the following routine was his only true exercise program. His training routine involved some interesting combinations…high volume, 5×5 work, supersets, antagonistic training, a modest – but heavy – squat workout, 20 rep squat sets, and the philosophy of hitting each muscle group twice a week.
In the Augsut/September [...]
Specialization Routine With A Kick
Do you have a lagging body part or two? Do you want renewed size in that pain in the neck body part that refuses to grow? Well then, I’ve got the routine for you!
Please forgive me for the infomercial opener. Sometimes I cant resist. But to be serious, every weightlifter who has put in his [...]
Your First Weightlifting Routine
Let me start off by welcoming you to weightlifting, and congratulating you on making the change. I remember those days well, and I hope you will revel in it, because I wish I had. And I wish that I had a well designed routine to propel my gains in my first year or so. Remember, [...]
Are You Working Hard Enough?
Are You Working Hard Enough?
How much intensity is required for big gains? – 1972.
by Anthony Ditillo– 1972
What do you suppose constitutes the major difference between a power or physique champion and fellows like you and me? Well, I’ll tell you: potential and hard work. Yep, that’s right; it’s potential and hard work. And that’s not [...]
Leg and Back Bulking Routine
A SAMPLE LEG AND BACK BULKING ROUTINE by Anthony Ditillo
Monday –
(A) Full Squat, (B) Bent Legged Deadlift (C) Bent Over Row
Tuesday –
(A) Bench Press, (B) Seated Press, (C) Seated Curl
Wednesday – Complete rest
Thursday –
(A) Half Squat, (B) High Deadlift, (C) Shrug
Friday –Repeat Tuesday
Saturday and Sunday – Complete rest
And there you have a complete leg and [...]
Leg Training: Eleven Sets of Squats
Leg Training: Eleven Sets of Squats, by Bill Anton
Squats — 3 sets x 8 reps
Add 20 – 40 pounds, then 3 sets x 5 reps.
Add 20 – 40 pounds, then 5 sets x 3 reps
Specialize on this with 2 days between squat days. After a while the gaps will raise to 50 – 60 pounds. [...]
Casey Viator’s Training Routine
Casey Viator’s Training
by Achilles Kallos (1971)
Nineteen year old Casey Viator from New Iberia, La. is the youngest bodybuilder to have won the Mr. America title. He started training when he was fifteen, which, in my opinion, is the right time to start bodybuilding.
Casey has been fortunate in many ways, having a good physical background, sound [...]
John Grimek Training Routine
John Grimek’s training routine wasn’t complicated. He stuck with the basics, and rarely rotated exercises. This form of training blasphemy could easily be laughed out of modern bodybuilding and weight training forums.
But John Grimek knew that the basics worked. He didn’t need muscle confusion, or new routines every 8-12 weeks. As long as his program [...]
Training: Ronnie Coleman Workout Routine
Ronnie Coleman Training Routine
Monday
Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps
T-bar rows, 3 sets – 10 – 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps
Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps
Shoulders
Military presses, 4 sets [...]
Arnold Schwarzenegger’s Workout Routine
Arnold Schwarzenegger’s high volume workout routine. This routine was featured in a 1991 issue of Muscle Mag.
Monday, Wednesday, Friday
Chest:
Bench press – 5 sets, 6-10 reps
Flat bench flies – 5 sets, 6-10 reps
Incline bench press – 6 sets, 6-10 reps
Cable crossovers – 6 sets, 10-12 reps
Dips – 5 sets, to failure
Dumbbell pullovers – 5 sets, 10-12 [...]
Lee Lebrada’s Training Routine
Lee Labrada’s Training Routine. Lee Labrada swears by a 2 on, 1 off training routine. Here is Lee’s favorite split…
Day A – Chest, Tris, Shoulder
Day B – Bis, Back
Day C – Rest (or light cardio and abs)
Day D – Legs
Day E – Chest, Tris, Shoulders
Day F – Rest (or light cardio and abs)
Repeat cycle
Lee Labrada [...]
Bill Kazmaier Training Routine
Bill Kazmaier Training Routine. Bill Kazmaier is one of the strongest men to have ever walked the planet. He lifted in a primitive era – I say that facetiously – before triple ply this and uber ply that. Some speculate that if Kaz would have trained using modern gear, he may have hit a three [...]
Benedikt Magnusson Deadlift Routine
Benedikt Magnusson deadlift routine, by told by Stefán Sölvi
Week A
Deadlift warm up to about 80%
80% 8 set x 2 reps
Platform deadlift about 3-4 inch high
Train with weights from 40-70%
4-6 sets x 4 reps Speed!
Then go down to about 40-50% 2 set x 8 reps
Week B
Deadlift. Work up to 3 rep max.
Platform deadlift about 3-4inch high
With [...]
The Real Arnold Schwarzenegger Beginner Programs
.Arnold Schwarzenegger and Reg Park
At age 15 Arnold glanced in a store room window and saw what was a cover of a magazine depicting the new Hercules movie starring none other than Reg Park. Arnold was not a man to learn from books or abstract ideas but by identifying with what he considered to be [...]