Lou Ferrigno quote: "From what I see, most people train one bodypart a week. I think you should do more that that, hit it twice a week. They’re also doing 20 sets, which is way too many. I believe you should do only 10 to 12 sets, max, per bodypart. After every 72 hours or so, you should hit that part again. You can rotate exercises.
Arnold's Level 1 Exercise Program from his book Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.
Monday and Thursday
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)
Bent-Over Rows: 5 sets of 8 to 12 reps
Power Training
Deadlifts: 3 sets of 10, 6, 4 reps to failure
Biceps Routine:
No. 1 - Regular Barbell Curls: 5 Sets of 10 Reps
No. 2 - Seated Alternate Dumbell Curl: 5 Sets of 10 Reps
No. 3 - Close Grip Barbell Curl: 4 Sets of 8 Reps
No. 4 - Concentration Pulley Curls: 5 Sets of 10 Reps
Triceps Routine:
No. 1 - Seated Press From Behind The Neck: 4 Sets of 8 Reps
No. 2 - Parallel Bar Dips: 2 Sets of as many reps as possible
No. 3 - Standing Triceps Extension With Close Grip: 4 Sets of 8 Reps
Clarence Ross (October 26, 1923 – April 30, 2008) was a bodybuilder from the United States.Ross was born in Oakland, California on October 26, 1923, the second of the four children of Hershel Ross, a teamster, and his wife Jeannette Levi. His mother died when he was young, so he grew up in a series of foster homes. He started weight training at age 17, weighing 135 pounds at a height of 5'10". He was motivated by the Japanese attack on Pearl Harbor to enlist in the Air Force, which he did on October 31, 1942 at San Francisco, and was then stationed in Las Vegas.
For those of you who don't know Rachel McLish here is some information on her: Born on June 21, 1955, she is an American female bodybuilding champion, actress and author. She had the greatest mainstream presence of any female bodybuilder in the sport's early years. She also might've been the most influential bodybuilder as far as getting women of her generation, who grew up when girls/young women often were discouraged from athletic activity by cultural mores or lack of opportunity, to compete in contests or just join a gym to build muscle tone. Read her leg workout below:
Below is the 3rd of three courses from his book: Building Bulk And Power. The book is more detailed and a recomended buy for any fan of Bill Pearl.
Course Number Three
Follow this course of exercises for a six week period.
1.) Sit Ups 1 set of 25
2.) Leg Raises 1 set of 25
3.) Bench Press 5 sets of 5
4.) Press Behind Neck 5 sets of 5
Chet Yorton experimented for a while with diferent weight lifting routines until he settle with the one he used for the rest of his career. He used a push-pull routine. Mondays he trained chest, shoulders and triceps. Tuesdays he trained back, biceps and legs. Then next day he would take it off and then repeat the routine. All exercises are 4 exercises per body part for 5 sets and 8-10 reps except chest. For chest he would use 300lbs for 100 reps total. So he would do sets until he reached 100 reps and then do 1 rep with 405. Full workout below: