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* (H.E.S.) Stands for Heavier Each Set.

On Monday's and Friday's: (Back, Biceps, and Legs)

1. Warmup Sit-ups: 3 sets of  25 to 50 reps

2. Squats: 6 sets of15--10--8--6--6--4  (H.E.S.) 

3. Calf Machine: 6 sets of 10 reps

4. Leg Curls: 4 sets of 12--10--8--6 reps (H.E.S.)

5. Dumbbell Curls: 4 sets of 8--7--6--6 reps (H.E.S.)

6. Deadlifts: 5sets of 8--7--6--5--5 reps (H.E.S.)

7. Leg Curls: 4sets of 12--10--8--6 reps (H.E.S.)

8. Dips: 4 sets of 12 reps

9--A Bob Zuver exclusive.  Strict Curls with Zuver's fixed EZ Curl bars:  He would start with the lightest bar for one rep. Than to the next heaviest fixed bar for one rep then on and on and on till he could not compleat a strict curl with the heaviest fixed bar he could lift. Then without resting he would start over again from the beginning.  The Biceps would be pumped for hours after that workout. That's why that was the finishing exercise. 

Bob Zuver's fixed e-z curl bars

(Bob Zuver's fixed E-Z curls bars)

On Wednesdays and Saturdays: (Chest, Triceps, Shoulder's)

1. Sit-ups: 3 sets of 40 reps

2. Bench Press: 6 sets of 12--10--8--6--4--2 reps (H.E.S.)

3. Incline Press: 4 sets of 10--8--6--6 reps (H.E.S.)

4. Leg Raises: 3 sets of 30 reps

5. Calf Machine: 6 sets of 12 reps

6. Lat Machine Pull Downs: 6 sets of 10 reps

7. Deep Dips: 6 sets of 10 reps  (With added weight)

8. Seated Sit-ups: 30 reps

9. To Finnish of the day. The Bob Zuver's Strict Fixed Curl Bar Routine.

* With each exercise he would incorporate one set of forced reps. Any more than that would over work the muscle. 

Dennis Tinerino working out

 

Dennis and Arnold in the good old days

Dennis Tinerino posing with a smile