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"Casey trains three times a week, working the whole body in one workout lasting about 2 to 2½ hours. He employs the Nautilus machine mainly for the arms and lats and conventional barbell and dumbell movements for the rest of the body. When he trains on the conventional exercises he does some of them one after the other without much rest. That is why he is able to train his whole body thoroughly and in such a short time."
 
Here is Casey’s three day a week routine:
 
Legs (conventional method)
 
1.) Leg Press 750 lbs. x 20 reps.
 
2.) Leg Extension – 250 lbs. x 14 to 20 reps.
 
3.) Full Squat – 505 x 14-20.
 
4.) Leg Curl – 150 x 14-20.
 
These exercises are done one after the other without the usual rest associated with such large poundages. I would like to see anyone else duplicate this.
 
Lats (Nautilus machine)
 
1.) Pullover – 3 sets of 20 reps.
 
2.) Circular Pulldown – 3 sets of 20.
 
3.) Chins – 3 x 20.
 
Each exercise is done in the normal set fashion.
 
Deltoids (conventional and Nautilus)
 
1.) Standing Laterals – 60 lbs. x 3 sets of 20 reps.
 
2.) Barbell Press Behind Neck – 215 lbs. x 3 sets of 20 reps.
 
3.) Nautilus Lateral Raise – 3 x 20.
 
You will note that two movements are done with barbell and dumbells and one on the Nautilus.
 
4.) Barbell Shrug – 280 lbs. 3 x 20.
 
Chest (conventional)
 
1.) Barbell Bench Press – 350 lbs. 2 x 20.
 
2.) Incline Barbell Press – 225 lbs. 3 x 20.
 
3.) Dips – 100 lbs. 3 x 20.
 
4.) Cable Crossover – 40 lbs. 3 x 20.
 
Arms (Nautilus)
 
1.) Conventional Barbell Curl – 200 lbs. 1 x 20.
 
2.) Combination Triceps and Biceps exercise – 120 lbs. 1 x 20.
 
3.) Triceps Extension (similar to pulley pushdown) – 110 lbs. 1 x 20.
 
4.) Compound Triceps movement – 1 x 20.
 
Calves (conventional)
 
1.) One Legged Calf Raise – 85 lb. dumbell 4 x 50.
 
Forearms (conventional)
 
1.) Barbell Wrist Curl – 145 lbs. 2 x 20.
 
Deadlift
 
400 lbs. 1 set of 30 reps.
 
Robby looks impressed by Casey Viator's ripped physique
Robby looks impressed at At Casey Viator's ripped physique.
 
Source:
 
Ironman 1971 article by Achilles Kallos