Lou Ferrigno quote: "From what I see, most people train one bodypart a week. I think you should do more that that, hit it twice a week. They’re also doing 20 sets, which is way too many. I believe you should do only 10 to 12 sets, max, per bodypart. After every 72 hours or so, you should hit that part again. You can rotate exercises.
The best regimen for me is three days on/one day off. I’ll do chest and back on day one, biceps and triceps on day two and shoulder and legs on day three. The beauty is you can change exercises all the time, which always makes it interesting. You don’t need to do that much. It’s how you train. I do one warmup set, then four sets, eight to 10 reps, three exercises per bodypart. It should never take more than an hour to do your weight workout. You can add up to 30 minutes of cardio a few times per week."
Shoulders
Standing Dumbbell Overhead Press 4 Sets x 10 Reps
Dumbbell Lateral Raise 4 Sets x 12 Reps
Seated Bent-Over Lateral Raise 4 Sets x 12 Reps
Biceps*
Barbell Curl** 2 Sets of 15-20 reps
Incline Dumbbell Curl 3-4 Sets of 10-8 reps
Preacher Bench or Preacher Machine Curl 4 Sets 10-8 Reps
Triceps
Pushdown 4 Sets of 10-8 reps
Lying Tricep Extensions 4 Sets 10-8 reps
Standing French Press 4 Sets of 10-8 reps
Forearms
Barbell Wrist Curl 4 Sets of 15-10 reps
*Note: Lou likes to pyramid up in weight/down in reps for successive sets.
**Eight light warmup sets
Back
Chinups As many sets as it takes to complete 50 Chinups
Bent Rows 5 Sets of 8-12 reps per set (increase weight each set)
T-Bar Rows 5 Sets of 8-12 reps per set
Chest
Dumbbell Preses 5 Sets of 8 to 10 reps (first set is warm up)
Flys 4 Sets of 8 to 10 reps
Incline Barbell Press 4 Sets of 8 to 10 reps
Legs
Squats 4 sets of 12 to 15 reps
Leg Extensions 4 sets of 8 to 10 reps
Leg Curls 4 Sets of 8 to 10 reps
Abs
Crunches 2 to 3 sets
Big Lou Ferrigno flexing in Pumping Iron Movie
Thanks for all the
Thanks for all the inspiration and information!!!