Steve's routine is a full-body workout which he did 3 days a week (e.g., M, W, and F). He used a great deal of concentration when doing the exercise and performed each set "all out" (or to failure). Each exercise was done in a strict style, resting 45-60 seconds between sets and 2 minutes between different exercises.
1. Incline dumbbell press - 3 sets, 8-12 reps (using descending poundages)
2. Breathing front squat - 3 sets, 15 reps (superset with the following exercise)
3. Dumbell laterals/flyes - 3 sets, 15 reps
4. Seated barbell curls - 3 sets, 12 reps (getting the negative reps on the way down)
5. Alternate dumbbell forward raise - 2 sets, 15 reps
6. Bent over rows - 2 sets, 12 reps
7. One arm rows - 2 sets, 12 reps
8. Splits with barbell - 1 set, until breathless
9. Alternative raise lying - 2 sets, 15 reps
* (H.E.S.) Stands for Heavier Each Set.
On Monday's and Friday's: (Back, Biceps, and Legs)
1. Warmup Sit-ups: 3 sets of 25 to 50 reps
2. Squats: 6 sets of15--10--8--6--6--4 (H.E.S.)
3. Calf Machine: 6 sets of 10 reps
4. Leg Curls: 4 sets of 12--10--8--6 reps (H.E.S.)
5. Dumbbell Curls: 4 sets of 8--7--6--6 reps (H.E.S.)
6. Deadlifts: 5sets of 8--7--6--5--5 reps (H.E.S.)
7. Leg Curls: 4sets of 12--10--8--6 reps (H.E.S.)
8. Dips: 4 sets of 12 reps
At Rippeder.com our focus is on classic physiques from the 50's, 60's, 70's and 80's but the Mr. Olympia is the pinnacle of all bodybuilding competition and so we look on with support to our fellow bodybuilders. This years' Mr. Olympia featured some great bodybuilders. In the end it was between the best two modern physiques of Kai Green and Phil Heath. The 2013 Mr. Olympia should be interesting with Jay Cutler back in the mix.
The York Barbell Course Part 3
Here is the third of the four York Barbell Courses designed by Bob Hoffman.
The York courses were the standard for the majority of up and coming weight trainers back in the day.
Follow the course for 12 weeks and then move on to Course No. 4
York Barbell Course No. 3
Warm-up… Light Power Snatch
Ronald Walker: December 22nd, 1907 - October 25th, 1948. Yorkshire born Ron Walker was an Olympic Weightlifter who, in his lifetime, held 26 British Heavyweight records. From 1938 he ran a postal Physical Development Course in London. After years of deteriorating health starting in 1940 he finally succumbed to cancer of the stomach and died in 1948. He is still held in very high regard in the world of weightlifting.
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Larry Scott (1938-2014) was diagnosed with Alzheimer's Disease in 2010, and succumbed to complications from the disease on March 8, 2014. His contributions to health and fitness helped accelerate the growth of bodybuilding as a sport and as a life style. He was the first Mr. Olympia and a great teacher, he will be missed.
In the golden era of bodybuilding before steroids entered the scene workouts consisted of full body workouts 3 times a week. This type of workout gave enough time to recover between workouts. If you're natural you need this time for your muscles and nervous system to recover properly. So why did training frequency change in the mid 50's and onward? Anabolic steroid use began which allowed for quicker recovery between workouts and greater gains.
Arnold's Level 2 Exercise Program from his book Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.
Monday / Wednesday/ Friday
Bench Press: 5 sets of 8 to 12 reps
Incline Press: 5 sets of 8 to 12 reps
Pullovers: 5 sets of 8 to 12 reps
Chin-Ups: (do as many repetitions at a time as you can until you reach a total of 50 reps)
"Train each body part twice a week, as hard and relentless as possible each time. Every second week, I'd dead-lift after my leg routine. My dead lift workout was 300 for five reps, 400 for five reps, 500 for five reps, 600 for two or three reps, 650 for one rep and 700 for one rep."
FRANCO COLUMBU'S 14-DAY TRAINING SPLIT
1 Chest, shoulders Arms
2 Back Legs
3 Chest, shoulders