Biceps
Preacher Curl – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps
Zottman Curls – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps
EZ Curl Bar Reverse Curls – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps
Barbell Curls – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps
Triceps
Here's a workout Arnold suggested for an individual that has been exercising using calisthenics for several weeks to get in shape and is ready to start lifting weights. Below is the program:
Monday and Thursday Program
Legs:
What has happened to the sport of bodybuilding? I recently started working out again after about a 10 year break and I've made an effort to catch up on the bodybuilding scene. What I'm seeing from this new era of bodybuilding is discouraging. It seems like to achieve those physiques large amounts of combined drugs are needed. I was almost turned off from continuing my training. Luckily I still had the movie Pumping Iron lying around. Well needless to say it motivated the hell out of me.
Arnold Schwarzenegger's recently released Blueprint to training and diet:
Click on image above to view full PDF version of Phase 1
"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 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 |
Click on image to view PDF
Sources:
Muscle Builder Training Partner Series Part 3 with Deny Gable and Robby Robinson
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
Cheesy 1980's workout video by the most aggressive NFL player of his era.I found this online and just had to share it with everybody.Classic 80's feel to it. Solves the problem of what to do with 2 milk jugs. Watch video below:
Early 1980's.
Click on images to view full size:
I came across this video on youtube and thought it was informative and interesting, so I thought I'd share it with my Rippeder fans. In this episode of Ric's Corner Ric Drasin discusses steroid use by bodybuilders in the 1970's and current use by pros today. He also gives advice on training. Ric Drasin was Arnold's training partner for four years. He is an artist, actor, stuntman, writer, personal trainer, former bodybuilder, and retired professional wrestler.
Click on Image to view complete charts.
Cases of teens being bullied are starting to get attention but as we all know this is nothing new. Charles Atlas knew this all to well even back then as in his classic story of the kid being bullied on the beach who had enough and got in shape.
Back in the golden era of bodybuilding one of the greatest physiques to grace a bodybuilding stage was that of Steve Reeves. In those times there were barely any supplements. So a protein shake meant making it from scratch. Steve Reeve's Power Drink is unique because of its makeup.
"(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 (I make my own)"
"The following diet is based on the frequent-small-meal principle and supplies just over 5,000 calories and 300 grams of protein.
Breakfast: 7:30 A.M.
3 Eggs; 1/4 to 1/2 beef patty; 2 pieces of buttered toast; 2 glasses of milk
Midmorning Snack: 10:00 A.M.
Half sandwich, meat; 1 hard boiled egg; 1 glass of milk
Lunch: 12:30P.M.
1 meat sandwich; 1 cheese sandwich; 2 glasses of milk; fruit
Midafternoon Snack: 3:00P.M.
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