Rachel McLish trained back twice a week. Below is her routine:

Pulley Row:

• 3 warm-up sets of 15 reps

• 3 sets of 5-8 reps

Bent-over Row:

• 3 sets of 5-8 reps

Biceps

Preacher Curl – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

Zottman Curls – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

EZ Curl Bar Reverse Curls – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

Barbell Curls – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

Triceps

Mondays, Wednesdays & Fridays:

CHEST : Barbell Bench Press, shoulder width grip, arms vertical with the bar. Elbows are never allowed to lock out. Warms up with 15 to 25 repetitions. From then on 5 sets, 8 to 10 reps. Incline Bench Press, 225 Ibs., 5 sets, 10 reps Dumbbell Flyes, 5 sets, 10 reps Cable Crossovers (standing) 5 sets, 12 reps

Arnold's Biceps Routine:

Barbell Curl (Standing): 5 Sets of 8,8,6,6,6 Reps

Dumbell Curl (Sitting): 5 Sets of Reps

Restricted Inclined Dumbbell Curl: 5 Sets of 10 Reps

Two bars are loaded for the alternate exercises (one heavy, one light). Go from the heavy set to the light, pumping set without delay. Alternate Routine One and Routine Two and perform four workouts per week.

Monday/Thursday

Press Behind Neck - 4 sets of 2 reps

alternated with

Barbell Front Raise - 4 sets of 10 reps

Bench Press - 4 sets of 1 rep

alternated with

First Strength and Bulk Course for Weightlifter

Click on image to view PDF

Sources:

Muscle Builder Training Partner Series Part 4 with Deny Gable and Robby Robinson

Fitness Program

1. Alternate Splits
2. Push-Ups
3. Running in Place
4. Shoulder Circling
5. High Kicks
6. Deep Knee Bends
7. Side Kicks
8. Twisting Sit-Ups
9. Waist Twisting
10. Leg Raises

Supplementary Training

Click on image above to view full PDF article

Zabo manages Joe Gold's gym and though he works out six days a week from 2½ to 3½ hours per workout, I imagine if a close tab was kept on our hero he would be rattling the weights intermittently throughout the day. Heavy workout days are Monday, Wednesday and Friday and again to quote Zabo, "Saturday is an off day-Hooray -No workout!"

Click on image to view PDF

Sources:

Muscle Builder Training Partner Series Part 3 with Deny Gable and Robby Robinson

Below is the first workout routine Steve Reeves followed 3 times a week (Monday, Wednesday and Friday). He trained in his garage with a 200 pound weight set he purchased with money saved from a paper route job he had.

When Stallone first came to Franco to begin training, he was 170 pounds and very well defined. But he didn’t feel he was big enough and wanted to put on 10 pounds of muscle in six weeks. Franco knew how hard Stallone was capable of training, so he decided that was a feasible goal.

Arnold's Level 2 Exercise Program from his book Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.

Monday / Wednesday/ Friday

Chest

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

Back

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

    MORNING                               AFTERNOON

 1  Chest, shoulders                      Arms

 2  Back                                            Legs

 3  Chest, shoulders