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Workout routines

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WWE CEO Vince McMahon usually trains four days a week (depending on his work schedule) and trains each body part once a week. He alternates between “Heavy” and “Not-So-Heavy” days for each body part. He trains calves every third day and abs twice a week.

Vince posing by bench press

Day 1 - Chest and Triceps

Heavy Day

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Below is the 2nd 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.Sergio Oliva Bill Pearl and Reg Park.

 

 

Course Number Two

 

Follow this course of exercises for a six weeks period.

 

1.) Dumbbell Swing 1 set of 10-15

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In gyms across America many of the weight lifters do set after set week after week and they always look the same with very little muscle gains. To them sometimes it may seem as the only way to make any gains is through the use of anabolic steroids. Well what if I told you that a generation of champions had figured out a way to make real muscle gains with no use of anabolic steroids or supplements. How do I know for sure they didn't take it? It wasn't made or carried in pharmacies in the 1940's to early 1950's.

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The following two images contain the routine that Mike Mentzer used prior to his Heavy Duty training and how his physique was built. You will note this routine is nothing like what Mike advocated later in his career. It is not one set to failure. The program is reported to be one Mike actually followed to a "T".

Mike Mentzer's Routine Page 1

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After winning every NABBA title available to him, Brutal Bertil Fox came to the IFBB pro ranks in 1981. Naturally Bertil sent shockwaves through the ranks world wide.

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Serge Nubret’s training routine was based on high volume of training. He was known to train for hours and when asked about this he said he loved bodybuilding. The foundation of his training philosophy was to use light to moderate weight for higher reps. Below is the workout routine he used.

 

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Below is the 1st 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. He sells it on his website

 

Sergio Oliva and Bill Pearl 1971 Mr. Universe contest

 

Course Number One

 

Follow this course of exercises for a six weeks period:

 

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Joe Weider Exercise Charts

Click on Image to view complete charts.

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Finding information regarding Mr. T's workout routines online is quite a task. So for fans interested in how the star of Rocky III built his menacing frame I've included his training routine he used when he was a bodyguard. Read more below:

This was taken from an early excerpt from Mr. T on his bodyguard workout done each day. At one point this workout was doubled on the reps, Heavy bag and running increased to 2 miles.

 

Daily

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Arm Routine

Monday and Thursday

1. Pressdowns

2. Dips 1 cycle

3. Extensions – 2 sets

4. Regular curls

5. Chins 1 cycle

6. Preacher curls – 2 sets

 

The first two exercises should be done together with no rest between. The third exercise, extensions, can follow after a minimal rest. Do one cycle of the first two exercises and two sets maximum for the third. That will give you a total of four sets for the triceps.

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Bill's intermediate to advanced training routines includes training 4 times per week maximum, with each workout session lasting about 1.5 hours. Read full workout below:

 

 

Bill trains his different muscle groups as follows:

 

 Mondays: chest, back and shoulders (super-sets for chest and back)

 Tuesdays: Arms and legs (super-sets for arms)

 Wednesday: off

 Thursday: repeat Monday

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  • He trained in the morning usually 6-9am. Each workout would last 2½ - 3 hours.
  • A typical pre-workout meal would be a cup of coffee maybe a can of tuna and a protein shake that tasted like dirt - yummy.
  • He would change his workouts every 4-6 weeks.

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Below is one of John Grimek's workout for putting on weight and strength.

For those of you who don't know who John Grimek is here some information from http://www.schwarzenegger.it/mro/grimek.html: "John Carroll Grimek is the only man ever to win the AAU Mr. America title more than once. His wins in 1940 and 1941 were so overwhelming that contest organizers from then on implemented the single-victory rule.

 

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The following workouts were advanced arm routines that Rick Wayne used from time to time. Below is the workout in which he used what he called "super-super sets". 

He did two exercises for biceps followed by two exercises for triceps. A short rest would then be taken and he would repeat the “super-super set” again for the desired number of times, usually 4 to 6 “super-super sets” were performed.

 

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Leroy Colbert was the first bodybuilder to build 21 inch biceps 100% drug free. Below are the youtube videos where he goes into detail on how to build large muscular arms.

 

Leory would have 6 favorite bicep workouts and of those 6 he chooses 2 for his workouts. Leroy would train 3 times a week fullbody. Leroy would do 8 to 10 sets of 6 to 10 reps.