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.
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 |
Aleksandr Karelin was the best and most feared Olympic wrestler ever. He was feared because of his power which enabled him to lift his opponents off the ground and suplex them to the mat much to their horror. He was heavily drug tested and never failed a single test. He was very dedicated in his training and it showed. This was written on his website sometime in 2006:
About my trainings
Training
I was training with Sylvester for 5 months with a daily routine of 2 hours of bodybuilding training in morning. We were training a different muscles split, usually 2 muscle groups, and then we did 2 hours of boxing in afternoon. The weight training was very intense and together with the boxing, I became very cut.
"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
The wrestling legend Bruno Sammartino was born on October 6, 1935 in Italy. He came to United States of America in 1950. Due to the hardships he endured in Italy because of German occupation when he came to the USA he was very thin and spoke very little English. Due to this he was bullied in school which drove him to weightlifting to build his body up. He took up power lifting and Olympic lifts as his workouts to build himself up. His story resonates with many of us who dealt with or deal with being skinny, thin or out of shape and have to deal with being bullied.
The following is the workout Bill Phillip's says he favors in his book
Monday: Chest and Calves
Bench Press:
3 x 20 @ 135 lbs.
2 x 10 @ 225 lbs.
1 x 8 @ 275 lbs.
1 x 6 @ 295 lbs.
1 x 5 @ 315 lbs.
1 x 4 @ 335 lbs.
1 x 3 @ 355 lbs.
2 x 8 @ 295 lbs.
Incline Flys:
4 x 6-8 @ 70 lb. DB's
Flat Flys:
4 x 6-8 75 lb. DB's
Standing Calve Raise:
4 x 10 @ 400 lbs.
For those of you who don't know Rachel McLish here is some information on her: Born on June 21, 1955, she is an American female bodybuilding champion, actress and author. She had the greatest mainstream presence of any female bodybuilder in the sport's early years. She also might've been the most influential bodybuilder as far as getting women of her generation, who grew up when girls/young women often were discouraged from athletic activity by cultural mores or lack of opportunity, to compete in contests or just join a gym to build muscle tone. Read her leg workout below:
Mon-Thurs-Sat
Lats and Arms:
- Wide grip chins 5x6-8 reps
- Long pulley lat exercise 5x10 reps
- Straight arm Pullover 5x10reps
- Lat Pulley Pull-ins 5x10 reps
- Incline Dumbbell Curls 5x10 reps
- Preacher curl 4x10 reps
- Gironda Bicep bench curl 4x10 reps
- Concentration Curl 4x10 reps
- One arm Seated triceps press 6x10 reps
"Perform the prescribed number of reps for each move, then immediately move onto the next. After your last exercise, return to the first move and repeat the circuit up to three times. (Beginners, follow the tips with each exercise to make the moves easier.)"
1. BOSU-ball Squat-and-Press
Trained entire body with a two-day, double-split routine:
DAY 1
6:00a.m. - Lats, Traps, Lower back
11:00a.m. - Ride bike for one hour
2:00p.m. - Run two miles
6:00p.m. - Chest, Front, thighs
10:00p.m. - Ride bike for one hour
DAY 2
6:00a.m. - Delts, Biceps, Triceps
11:00a.m. - Ride bike for one hour
2:00p.m. - Run two miles
6:00p.m. - Leg biceps, Calves, Abs
10:00p.m. - Ride bike for one hour
Reg Park’s Beginner’s routine below was also used by Arnold Schwarzenegger in his late teens to get big. Reg Park trained using this routine 3 times a week and it comprised mainly of heavy compound movements done with his “5×5″ program. Reg Park advocated that sets 1 and 2 are to be warmups for sets 3,4 and 5.
The Steve Reeves Workout: Monday/Wednesday/Friday rest Saturday and Sunday.
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Swings | 3 | 15-20 |
| Upright Rows | 3 | 8-12 |
| Bench Press | 3 | 8-12 |
| One Arm Row | 3 | 8-12 |
| Dumbbell Laterals | 3 | 8-12 |
| Incline Press | 3 | 8-12 |
| Tricep Pressdown | 3 | 8-12 |
| Barbell Curls | 3 | 8-12 |
| Seated DB Curls | 3 | 8-12 |
| Squats supersetted with... | 3 | 8-12 |
| Pullovers | 3 | 8-12 |
| Breathing Squats | 3 | 8-12 |
| Dumbbell Laterals | 1 | 20 |
| Deadlifts | 2 | 8-12 |
| Good Mornings | 2 |
8-12 |
Workout principle 1: The progressive overload principle
In order to increase one aspect of physical fitness (strength, muscle mass, stamina, etc.), the muscles must be subjected to more stress than usual. This means that the muscles need to be continually put under increased stress. In order to achieve more strength, heavier weights must be used. In order to achieve more muscle mass, not only do heavier weights need to be used but the number of sets and the number of training units also need to be increased.
Muscle stamina is best improved by shortening the rest between sets or by constantly increasing the number of reps or sets. The progressive overload principle is the core of all physical training and forms a solid basis for successful strength training (super-compensation).
Workout principle 2: The set system principle
In the early years of bodybuilding, most experts believed that wannabe bodybuilders should only complete one set of each exercise per workout. If the whole body is to complete twelve exercises, this would mean twelve sets per training unit.
Joe Weider saw things differently. He was the first to recommend working out using several sets of one exercise (sometimes up to three or four sets per exercise) in order to fully exhaust each muscle group and to stimulate maximum muscle growth.
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