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The exercises and their order all come from Eugen’s book, recommending the exact amounts of reps he thought useful.

 

Exercise Repetitions
Dumbbell Biceps Curls 50 reps per arm, increase by 5 per day
Reverse Barbell Curls 25, increase by 2 per day
Eugen’s Side Dumbbell Curls 10 per arm, increase by 1 per day
Eugen’s Side Dumbbell Curls 10, increase by 1 every 3 days
Standing Chest Flyes 5, increase by 1 every two days
Alternating Shoulder Presses 15 per arm, increase by 1 every 2 days
Alternating Front Raises 10, increase by 1 every 2 days
Eugen’s Wrist Flexors To failure
Eugen’s Wrist Rotations To failure
Eugen’s Shoulder Lunge 10, increase by 1 every 2 days
Push-Ups 3, increase by 1 every 3 days
Push-Ups With Added Resistance 2, increase by 1 every 3 days
Eugen’s Sit-Ups 3, increase every 2 days
Squats 10, increase  every 2 days
Side Bends 15, increase every 2 day

 

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Ronald Walker: December 22nd, 1907 - October 25th, 1948. Yorkshire born Ron Walker was an Olympic Weightlifter who, in his lifetime, held 26 British Heavyweight records. From 1938 he ran a postal Physical Development Course in London. After years of deteriorating health starting in 1940 he finally succumbed to cancer of the stomach and died in 1948. He is still held in very high regard in the world of weightlifting.

Lesson 1

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which exercise routine is best? Ronald Reagan's or Vladimir Putin's? Read them both below and decide.

Ronald Reagan

Ronald Reagan always had a great physique even as President of the United States of America when he was at an advanced age. Check out his workout below:

Ronald Reagan exercise program page 1

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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

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Bill Pearl is an American former bodybuilder during the 1950s and '60s. He won many titles and awards, including winning the Mr. Universe contest five times, and was named "World’s Best-Built Man of the Century." He became an expert trainer and author on bodybuilding.

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Mondays, Wednesdays & Fridays:

CHEST : Barbell Bench Press, shoulder width grip, arms vertical with the bar. Elbows are never allowed to lock out. Warms up with 15 to 25 repetitions. From then on 5 sets, 8 to 10 reps. Incline Bench Press, 225 Ibs., 5 sets, 10 reps Dumbbell Flyes, 5 sets, 10 reps Cable Crossovers (standing) 5 sets, 12 reps

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Superstar Billy Graham was the WWWF heavy weight champion of the world in 1977–78 and his unique style influenced Hulk Hogan and Jesse The Body Ventura.

Superstar Billy Graham's Legendary Workout:

Every morning:

* "Workout for 5 hours"

* "Run 19 Miles a day"

* "Swim across Atlantic Ocean"

Kids don't try this at home!

Watch video below of him describing the workout:

 

Superstar Billy Graham being interviewed by Vince McMahon

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Leroy Colbert's Workout Routine

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  • He trained in the morning usually 6-9am. Each workout would last 2½ - 3 hours.
  • A typical pre-workout meal would be a cup of coffee maybe a can of tuna and a protein shake that tasted like dirt - yummy.
  • He would change his workouts every 4-6 weeks.

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Chet Yorton experimented for a while with diferent weight lifting routines until he settle with the one he used for the rest of his career. He used a push-pull routine. Mondays he trained chest, shoulders and triceps. Tuesdays he trained back, biceps and legs. Then next day he would take it off and then repeat the routine. All exercises are 4 exercises per body part for 5 sets and 8-10 reps except chest. For chest he would use 300lbs for 100 reps total. So he would do sets until he reached 100 reps and then do 1 rep with 405.  Full workout below: