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Irvin "Zabo" Koszewski Workout Routine and Diet

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Zabo manages Joe Gold's gym and though he works out six days a week from 2½ to 3½ hours per workout, I imagine if a close tab was kept on our hero he would be rattling the weights intermittently throughout the day. Heavy workout days are Monday, Wednesday and Friday and again to quote Zabo, "Saturday is an off day-Hooray -No workout!"

MONDAY - WEDNESDAY - FRIDAY
APPROXIMATE TIME-3½ hours
 
LEGS & BACK
Squats 8 x 10 Alternating
Leg Curls 8 x 10
Hack Squats 2 x 20 Alternating
Leg Curls 2 x 20
Stiff Leg Dead Lift 4 x 10
Power Cleans 4 x 10
 
CHEST
Decline Dumbell Press 10 reps
Criss-cross on overhead pulleys 10 reps
Parallel Dips 10 reps
Push-Ups 25 reps
These exercises are done for 1 set in above sequence, 7 times around.
 
"LATS"
Chins 7 x 10
Rows on Pulley 7 x 10
Pull Downs Behind Neck on Pulley 7 x 10
One Arm Reverse Laterals on Pulley 7 x 10 each arm
TUESDAY-THURSDAY
APPROXIMATE TIME-2½ hours
 
"DELTS"
Seated Dumbell Presses Alternating 7 x 10
Flys with Dumbells
Seated Press Behind Neck 7 x 10
Upright Rows 7 x 10
 
"ARMS"
Incline Curls Alternate Alternate 20 x 10
Tricep Press Downs on Pulley
 
All 5 day schedule of workouts are preceded by:
Situps 500 reps No stopping
Leg Raise 500 reps No stopping

 

SUNDAY-He does what he feels like doing in his training.

He calls this his "Goof off Day." His training is done in the early afternoon at Gold's gym and needless to say he trains very fast.

Much swimming in the blue Pacific and running on the beach is done as a further part of his exercise program.

Zabo follows a strict, sensible diet. He eats two meals a day, breakfast and supper which consists of vegetables, fruits, juices, milk, eggs and meat. Before a contest he drops the milk products and for his meat intake, he eats only fish and poultry. This diet is supplemented with an all purpose vitamin and mineral pack, copious quantity of vitamin C plus vitamin E.

 

 

Sources:

http://www.musclememory.com/showArticle.php?sh670820

Article written by Bob Hise