It is with great sadness that we announce the passing of one of the greatest bodybuilder ever, Sergio Oliva. He died on November 12, 2012. He may be gone but he will live on forever as an inspiration to aspiring bodybuilders all over the world.
Arnold Schwarzenegger on Tuesday mentioned Oliva in a Twitter message: “Oliva was one of the greatest bodybuilders of all time & a true friend,” Schwarzenegger said. “A fierce competitor w/ a big personality - one of a kind.”
Biceps Routine:
No. 1 - Regular Barbell Curls: 5 Sets of 10 Reps
No. 2 - Seated Alternate Dumbell Curl: 5 Sets of 10 Reps
No. 3 - Close Grip Barbell Curl: 4 Sets of 8 Reps
No. 4 - Concentration Pulley Curls: 5 Sets of 10 Reps
Triceps Routine:
No. 1 - Seated Press From Behind The Neck: 4 Sets of 8 Reps
No. 2 - Parallel Bar Dips: 2 Sets of as many reps as possible
No. 3 - Standing Triceps Extension With Close Grip: 4 Sets of 8 Reps
Ingredients needed:
1 pound ground sirloin
3 whole eggs
8 Wheat Thin whole wheat crackers (or saltines)
chopped green onions
Preparation:
Using a fork, mix the eggs with the meat in a large bowl. Crush the crackers up into small crumbs and add along with the chopped onions. Keep stirring until the mixture becomes semi-thick. Cook as you would a regular hamburger--do not overcook.
Click on image to view PDF
Sources:
Muscle Builder Training Partner Series Part 3 with Deny Gable and Robby Robinson
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 |
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:
Below is the Brawn workout Routine.
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
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 |
Cory Everson won the Ms. Olympia contest six years in a row from 1984 to 1989. She was using the following split program: upper-body pushing exercises on day 1, lower body on day 2 and upper-body pulling movements on day 3. She was training once a day, six days per week on a three-days-on/one-off rotation. Checkout workout below:
The Super Squat Routine
Press behind neck 3 x 12
Squat 1 x 20 supersetted with Pullover 1 x 20
Bench press 3 x 12
Rowing 3 x 15
Stiff legged deadlift 1 x 15
Pullover 1 x 20
(add a gallon of milk a day!)
The above routine is the ultimate ‘hard gainers’ routine and was done 2-3 times a week.
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