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George Eiferman's Advanced Routine consists of 11 exercises that are done, in general, for 3 sets of 7-10 reps. George’s routine emphasizes mass and power building.

 

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The wrestling legend Bruno Sammartino was born on October 6, 1935 in Italy. He came to United States of America in 1950. Due to the hardships he endured in Italy because of German occupation when he came to the USA he was very thin and spoke very little English. Due to this he was bullied in school which drove him to weightlifting to build his body up. He took up power lifting and Olympic lifts as his workouts to build himself up. His story resonates with many of us who dealt with or deal with being skinny, thin or out of shape and have to deal with being bullied.

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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

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Chest Workout

Bertil Fox and Lee Haney

Bertil Fox and Lee Haney

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Denny and Robby Training Chest

Click on image to view PDF

 

 

Sources:

Muscle Builder Training Partner Series Part 3 with Deny Gable and Robby Robinson

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Joe Weider Exercise Charts

Click on Image to view complete charts.

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Below is one of Ronda Rousey's circuit workouts:

"Perform the prescribed number of reps for each move, then immediately move onto the next. After your last exercise, return to the first move and repeat the circuit up to three times. (Beginners, follow the tips with each exercise to make the moves easier.)"

 

1. BOSU-ball Squat-and-Press

 

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Tommy Kono was a tremendously talented weightlifter who was a world and Olympic champion for the United States back in the fifties.

Kono stated that back in 1952 when he was training for the Olympics (Kono won the lightweight gold medal that year), he would train three days a week on only four exercises, and equal or exceed world record totals during his training.

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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:

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Marvelous Marvin Hagler was the toughest and best middle weight boxer and undisputed champion of the late 1970's - 1980's. He was undisputed champion from 1980 - 1987. If you watch his fights on youtube you will see that he was in excellent condition for every fight and back then fights were 15 rounds. Below you will see what he did to achieve his level of conditioning.

 

According to the "Ring Magazine" article, Hagler does the following:

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The following Larry Scott workout and diet information is from an interview he had with Irving Johnson:

How he trains:

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When Stallone first came to Franco to begin training, he was 170 pounds and very well defined. But he didn’t feel he was big enough and wanted to put on 10 pounds of muscle in six weeks. Franco knew how hard Stallone was capable of training, so he decided that was a feasible goal.

 

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"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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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