Arnold's Biceps Routine:
Barbell Curl (Standing): 5 Sets of 8,8,6,6,6 Reps
Dumbell Curl (Sitting): 5 Sets of Reps
Restricted Inclined Dumbbell Curl: 5 Sets of 10 Reps
EXERCISE NO. 1 – TRICEPS PUSH DOWN ON LAT MACHINE
He recommended 4 sets of 10 reps, and emphasized keeping good technique – arms’ to the sides of the body keeping the elbows in a “fixed” position, and performing complete extension on each repetition.
EXERCISE NO. 2 – SEATED DUMBBELL CURLS
Again he recommended 4 sets of 8-10 reps, and using good form. Keep the back straight, and perform full curl movements. Keep the curls strict and do not swing the weights.
Clarence Ross (October 26, 1923 – April 30, 2008) was a bodybuilder from the United States.Ross was born in Oakland, California on October 26, 1923, the second of the four children of Hershel Ross, a teamster, and his wife Jeannette Levi. His mother died when he was young, so he grew up in a series of foster homes. He started weight training at age 17, weighing 135 pounds at a height of 5'10". He was motivated by the Japanese attack on Pearl Harbor to enlist in the Air Force, which he did on October 31, 1942 at San Francisco, and was then stationed in Las Vegas.
Bertil Fox and Lee Haney
Click on image to view PDF
Sources:
Muscle Builder Training Partner Series Part 3 with Deny Gable and Robby Robinson
Arnold Schwarzenegger, Lou Ferrigno and more legends speak at Joe Weider's memorial service. Watch video below courtesy of Bodybuilding.com :
Below is video of Sergio Oliva Training his quads and hamstrings:
Buy his book for his life story and workout information in his own words. Click on book image to buy.
Below is the Brawn workout Routine.
Squats, 1 x 20
Two-arm dumbbell pullover, 1 x 20
Standing barbell military press, 1 x 10-12
Barbell curl, 1 x 10-12
Barbell bench press, 1 x 10-12
Barbell bent-over row, 1 x 10-12
Sit-up, 1 x 10-12
Finding information regarding Mr. T's workout routines online is quite a task. So for fans interested in how the star of Rocky III built his menacing frame I've included his training routine he used when he was a bodyguard. Read more below:
This was taken from an early excerpt from Mr. T on his bodyguard workout done each day. At one point this workout was doubled on the reps, Heavy bag and running increased to 2 miles.
Daily
This was Steve Reeves diet during his competing days.
8:00 a.m. : Breakfast:
Steve Reeves Power Drink (prepared in blender)
* 14 ounces of freshly squeezed orange juice
* 1 tablespoon of Knox gelatin
* 1 tablespoon of honey
* 1 banana
* 2-4 raw eggs (today, pasteurized eggs might be safer)
* 2 tablespoons of High-Protein Powder (he makes his own)
9 a.m. to 11 a.m. - Workout
(On either Monday, Wednesday, or Friday)
Noon - Lunch
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!"
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