1 2 3

0 Comments

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

0 Comments

Two bars are loaded for the alternate exercises (one heavy, one light). Go from the heavy set to the light, pumping set without delay. Alternate Routine One and Routine Two and perform four workouts per week.

 

Monday/Thursday

 

Press Behind Neck - 4 sets of 2 reps

alternated with

Barbell Front Raise - 4 sets of 10 reps

 

Bench Press - 4 sets of 1 rep

alternated with

0 Comments

Rachel McLish was the first Ms. Olympia and was at the peak of her popularity in the 80's. She's best know for her muscularity but also for maintaining her feminity. She mainted this look by being steroid free. She continues to train today and looks great. For women looking to obtain a great classic physique look they should give her workout a try.

In Joe Weider's "Shape" magazine, July 1984, Rachel shared her off-season workout schedule.

 

Day 1:

CHEST & ARMS

0 Comments

Joe Weider Exercise Charts

Click on Image to view complete charts.

0 Comments

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

0 Comments

 

Leroy Colbert's Workout Routine

Click on image for larger view

0 Comments

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.

0 Comments

Monday:

Chest and Back

Tuesday:

Legs

Wednesday:

0 Comments

Click on images to view full size:

Cover Page

0 Comments

Denny and Robby Triceps and Forearms

Click on image to view PDF

 

 

Sources:

Muscle Builder Training Partner Series Part 2 with Deny gable and Robby Robinson

0 Comments

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.

0 Comments

Arm Routine

Monday and Thursday

1. Pressdowns

2. Dips 1 cycle

3. Extensions – 2 sets

4. Regular curls

5. Chins 1 cycle

6. Preacher curls – 2 sets

 

The first two exercises should be done together with no rest between. The third exercise, extensions, can follow after a minimal rest. Do one cycle of the first two exercises and two sets maximum for the third. That will give you a total of four sets for the triceps.

1 Comments

Arnold's Level 1 Exercise Program from his book Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.

Monday and Thursday

Chest

Bench Press: 5 sets of 8 to 12 reps

Incline Press: 5 sets of 8 to 12 reps

Pullovers: 5 sets of 8 to 12 reps

Back

Chin-Ups: (do as many repetitions at a time as you can until you reach a total of 50 reps)

Bent-Over Rows: 5 sets of 8 to 12 reps

Power Training

Deadlifts: 3 sets of 10, 6, 4 reps to failure