1 2 3

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Franco's Chest Workout:

Exercise Sets Reps
Barbell Bench Press 5-6 10-6
Barbell Incline Press 4-5 10-6

Dips

  Superset with Cable Crossovers

3-4

3-4

15-20

15

 

Franco Columbu bench pressing

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"Train each body part twice a week, as hard and relentless as possible each time. Every second week, I'd dead-lift after my leg routine. My dead lift workout was 300 for five reps, 400 for five reps, 500 for five reps, 600 for two or three reps, 650 for one rep and 700 for one rep."

FRANCO COLUMBU'S 14-DAY TRAINING SPLIT

    MORNING                               AFTERNOON

 

 1  Chest, shoulders                      Arms

 2  Back                                            Legs

 3  Chest, shoulders

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First Strength and Bulk Course for Weightlifter

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Arnold Schwarzenegger, Lou Ferrigno and more legends speak at Joe Weider's memorial service. Watch video below courtesy of Bodybuilding.com :

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The Super Squat Routine

Press behind neck 3 x 12

Squat 1 x 20 supersetted with Pullover 1 x 20

Bench press 3 x 12

Rowing 3 x 15

Stiff legged deadlift 1 x 15

Pullover 1 x 20

 

(add a gallon of milk a day!)

 

The above routine is the ultimate ‘hard gainers’ routine and was done 2-3 times a week.

 

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Below is the Brawn workout Routine.

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Rocky Marciano loved to exercise. 

He trained using a custom made 300lbs punching bag. 

He used a speed bag but not like you would expect, he would hit it with hooks and slow power shots to work on his accuracy.

He would power clean a heavy stone and toss it forward with both hands.

He did crunches that also combined kicking a heavy medicine ball out to the trainer

He liked to run uphill in training (full speed) and then run backwards back down. Did this over and over.

He was known to do two hours of continuous calisthenics.

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Biceps

Preacher Curl – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

Zottman Curls – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

EZ Curl Bar Reverse Curls – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

Barbell Curls – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

 

 

Triceps

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Arnold's Biceps Routine:

Barbell Curl (Standing): 5 Sets of 8,8,6,6,6 Reps

Arnold barbell curls

Dumbell Curl (Sitting): 5 Sets of Reps

Arnold  Dumbbell Curls

Restricted Inclined Dumbbell Curl: 5 Sets of 10 Reps

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Marvin Eder used many strength training routines over the years. He particularly enjoyed Olympic lifting, and for bodybuilding purposes, mainly trained on the split system of 2 days on with the 3rd day off for rest. Upper body one day, legs and mid section the next day. Four times a week where he would work out Monday and Tuesday, rest Wednesday, workout Thursday and Friday and rest the weekends because the training was exceptionally heavy.

Marvin Eder's routine:

Day 1:

* 5 sets x 10 reps dumbbell laterals, 120 lbs

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Larry Scott was the first Mr. Olympia in 1965 and then won it again in 1966. He was also famous for devolping his biceps on Vince Gironda's preacher curl machine which is also sometimes called a scott curl after him. Larry Scott was one of the first bodybuilders to have 20 inch upper arms. Below is one of his bicep and tricep workouts.

Larry’s Arm Workout

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Below is rare video of the late great Sergio Oliva training his biceps:

Sergio Oliva double bicep pose

Bulky Sergio Oliva posing

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What has happened to the sport of bodybuilding? I recently started working out again after about a 10 year break and I've made an effort to catch up on the bodybuilding scene. What I'm seeing from this new era of bodybuilding is discouraging. It seems like to achieve those physiques large amounts of combined drugs are needed. I was almost turned off from continuing my training. Luckily I still had the movie Pumping Iron lying around. Well needless to say it motivated the hell out of me.