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During most of the year Danny "the Giant Killer" trains 4 to 6 days a week He always follows the same split. Day 1 Chest and Back. Day 2 Shoulders and Arms. Day 3 legs. Repeat. If he misses a workout, (which he often does, he doesn’t worry about it, he just does that workout when he returns to the gym. During this time he does 2 to 3 exercises per body-part for 5 sets of 12 reps. Danny uses the same weight in each set. When he can get 12 reps on all 5 sets, he’ll add weight during the next workout. His rest between sets is short. No longer than a minute. Even though the volume is high Danny completes these workouts in just over an hour… This is another way of keeping the intensity high which was taught by Vince Gironda, Bill Pearl and other great trainers of “the golden era” of bodybuilding. 

 

Chest and Back 

Bench Press 2-3 warm-up sets then 5 X 12

Incline 5 X 12

Flys 5 X 12

Dumbbell Pullovers 5 X 12

Chins 5 X 12

Bent Barbell Rows 5 X 12

Cable Pull-ins 5 X 12

Once a week he does Deadlifts 5 X 12

 

Shoulders and Arms 

Seated presses 2 warm-ups then 5 X 12

Super-setted with cable laterals 5 X 12

Dumbbell rear delt raises 5 X 12 

Front Raises OR Upright Rows 5 X 12

Dumbbell Curls 5 X 8

Barbell Curls 5 X 8

Concentration Curls OR Preacher Curls 5 X 8

Lying triceps extensions 5 X 12

Seated overhead E-Z bar extensions 5 X 12 

Push downs OR One arm dumbbell overhead extensions 5 X 12

 

Legs – Abs 

Leg Extensions 5 X 12 

Squats 5 X 12

Leg Presses 5 X 12

Lying Leg Curls 5 X 12

Standing Leg Curls 5 X 12

Standing Calf Raises 5 X 12

Donkey Calf Raises 5 X 15

Seated Calf Raises 5 X 15

Crunches or Leg Raises 5 X 20 

 

Contest Training: Volume on body part is raised 20 sets per body part. Weeks 12-7 body parts are trained twice a week. During weeks 6-0 each body part is trained three times a week. Danny gains size right up to the day of the contest even on this high volume, high frequency routine. 

 

Weeks 12 to 7: 

 

Monday and Thursday -- Chest and Back 

Bench Press 2-3 warm-up sets then 5 X 12

Incline 5 X 12

Fly’s 5 X 12

Cable Fly’s 5 X 12 

Chins 5 X 12

Bent Barbell Rows 5 X 12

Cable Pull-ins 5 X 12

Pull-downs 5 X 12 

Once a week he does Deadlifts 5 X 12

 

Tuesday and Friday -- Shoulders and Arms 

Seated presses 2 warm-ups then 5 X 12

Supersetted with cable laterals 5 X 12

Dumbbell rear delt raises 5 X 12 

Front Raises 

Upright Rows 5 X 12

Dumbbell Curls 5 X 8

Barbell Curls 5 X 8

Concentration Curls 5 X 8

Preacher Curls 5 X 8

Lying triceps extensions 5 X 12

Seated overhead E-Z bar extensions 5 X 12

Push downs 5 X 12 

One arm dumbbell overhead extensions 5 X 12

Reverse Curls 5 X 12

Wrist Curls 5 X 12

 

Wednesday and Saturday – Legs -- Abs 

Leg Extensions 5 X 12 

Squats 5 X 12

Leg Presses 5 X 12

Hack Squats 5 X 12 

Lying Leg Curls 5 X 12

Standing Leg Curls 5 X 12

Standing Calf Raises 5 X 15

Donkey Calf Raises 5 X 15

Seated Calf Raises 5 X 15 

Crunches 5 X 20

Leg Raises 5 X 20

 

Weeks 6 – 0:

Workouts are the same as above, rest between sets is shortened but days are split like this:

 

Monday Wednesday Friday Morning 

Chest, Back 

Monday Wednesday Friday Evening 

Quads, Hamstrings

Tuesday, Thursday, Saturday Morning 

Shoulders, Arms 

Tuesday, Thursday, Saturday Evening 

Calves, Abs

Danny Padilla from 2 different angles

Robbie and Danny hitting poses

Frank Zane and Danny Padilla on the cover of Muscle magazine

Danny Padilla with his friends