1 2 3

0 Comments

At Rippeder.com our focus is on classic physiques from the 50's, 60's, 70's and 80's but the Mr. Olympia is the pinnacle of all bodybuilding competition and so we look on with support to our fellow bodybuilders. This years' Mr. Olympia featured some great bodybuilders. In the end it was between the best two modern physiques of Kai Green and Phil Heath. The 2013 Mr. Olympia should be interesting with Jay Cutler back in the mix.

0 Comments

The following workouts were advanced arm routines that Rick Wayne used from time to time. Below is the workout in which he used what he called "super-super sets". 

He did two exercises for biceps followed by two exercises for triceps. A short rest would then be taken and he would repeat the “super-super set” again for the desired number of times, usually 4 to 6 “super-super sets” were performed.

 

0 Comments

Fitness Program

  1. Alternate Splits
  2. Push-Ups
  3. Running in Place
  4. Shoulder Circling
  5. High Kicks
  6. Deep Knee Bends
  7. Side Kicks
  8. Twisting Sit-Ups
  9. Waist Twisting
  10. Leg Raises

Bruce Lee Barbell Curl

Supplementary Training

0 Comments

* (H.E.S.) Stands for Heavier Each Set.

On Monday's and Friday's: (Back, Biceps, and Legs)

1. Warmup Sit-ups: 3 sets of  25 to 50 reps

2. Squats: 6 sets of15--10--8--6--6--4  (H.E.S.) 

3. Calf Machine: 6 sets of 10 reps

4. Leg Curls: 4 sets of 12--10--8--6 reps (H.E.S.)

5. Dumbbell Curls: 4 sets of 8--7--6--6 reps (H.E.S.)

6. Deadlifts: 5sets of 8--7--6--5--5 reps (H.E.S.)

7. Leg Curls: 4sets of 12--10--8--6 reps (H.E.S.)

8. Dips: 4 sets of 12 reps

0 Comments

Joe Weider Exercise Charts

Click on Image to view complete charts.

0 Comments

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

Click on image to view full size

0 Comments

Monday, Wednesday, Friday:

Ab work as warm-up

1. Twisting Leg Raises – 50 reps each side

2. Hip Rolls – 50 reps each side

3. Double Leg Crossovers – 50 reps each side

4. Twisting Sit-ups Over Bench – 50 reps each side

5. Leg Raises off Flat Bench – 100 reps

6. Bent Knee Leg Raises – 100 reps

7. Seated Military Press – 4 sets of 6 reps

8. Lying Rear Delt Circles – 4 sets of 6 reps

9. Standing Dumbbell Presses – 4 sets of 6 reps

10. Lying Rear Delt Raise – 4 sets of 6 reps

11. One Arm Rowing Off Bench – 4 sets of 6 reps

12. Close Grip Chins – 4 sets of 10 reps

13. Rowing on High Pulley – 4 sets of 6 reps

14. Lat Pull downs – 4 sets of 6 reps

15. Incline Barbell Prones – 4 sets of 6 reps

16. Incline Laterals – Dumbbells – 4 sets of 6 reps

17. Bench Press – 4 sets of 6 reps

18. Bent Arm Laterals – 4 sets of 6 reps

 

0 Comments

During most of the year Danny "the Giant Killer" trains 4 to 6 days a week He always follows the same split. Day 1 Chest and Back. Day 2 Shoulders and Arms. Day 3 legs. Repeat. If he misses a workout, (which he often does, he doesn’t worry about it, he just does that workout when he returns to the gym. During this time he does 2 to 3 exercises per body-part for 5 sets of 12 reps. Danny uses the same weight in each set. When he can get 12 reps on all 5 sets, he’ll add weight during the next workout. His rest between sets is short. No longer than a minute. Even though the volume is high Danny completes these workouts in just over an hour… This is another way of keeping the intensity high which was taught by Vince Gironda, Bill Pearl and other great trainers of “the golden era” of bodybuilding. 

 

Chest and Back 

Bench Press 2-3 warm-up sets then 5 X 12

Incline 5 X 12

Flys 5 X 12

Dumbbell Pullovers 5 X 12

Chins 5 X 12

Bent Barbell Rows 5 X 12

Cable Pull-ins 5 X 12

Once a week he does Deadlifts 5 X 12