1 2 3


Steve's routine is a full-body workout which he did 3 days a week (e.g., M, W, and F). He used a great deal of concentration when doing the exercise and performed each set "all out" (or to failure). Each exercise was done in a strict style, resting 45-60 seconds between sets and 2 minutes between different exercises.


1. Incline dumbbell press - 3 sets, 8-12 reps (using descending poundages)

2. Breathing front squat - 3 sets, 15 reps (superset with the following exercise)

3. Dumbell laterals/flyes - 3 sets, 15 reps

4. Seated barbell curls - 3 sets, 12 reps (getting the negative reps on the way down)

5. Alternate dumbbell forward raise - 2 sets, 15 reps

6. Bent over rows - 2 sets, 12 reps

7. One arm rows - 2 sets, 12 reps

8. Splits with barbell - 1 set, until breathless

9. Alternative raise lying - 2 sets, 15 reps


Denny and Robby Training Chest

Click on image to view PDF




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


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.


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:


Superstar Billy Graham being interviewed by Vince McMahon


In the 1978 issue of Muscle, while training for the upcoming Mr. Olympia, Ken Waller explained his diet:

"I stay hungry. For me that's eating only four times a day. I eat four eggs and a piece of meat almost every meal. If I eat chicken, it will be four big breasts, that sort of quantity. That's not a lot of food when you are training like I am several hours a day. I'll eat a muffin in the morning. I get my usual cravings at midnight. Then I am stuffing myself in some restaurant when the rest of the world is asleep. Why, just the other night I ate two pints of ice cream and a bag of cookies, and a half a cream pie. I thought my stomach would burst. I'm notorious for excesses, but I manage to control them. Funny though, the next morning my stomach was shrunk more than ever. Maybe I needed it. You can get away with that now and then, but don't try it every day.


WWE CEO Vince McMahon usually trains four days a week (depending on his work schedule) and trains each body part once a week. He alternates between “Heavy” and “Not-So-Heavy” days for each body part. He trains calves every third day and abs twice a week.

Vince posing by bench press

Day 1 - Chest and Triceps

Heavy Day



He recommended 4 sets of 10 reps, and emphasized  keeping good technique – arms’ to the sides of the body keeping the elbows in a “fixed” position, and performing complete extension on each repetition.


Again he recommended 4 sets of 8-10 reps, and using good form.  Keep the back straight, and perform full curl movements. Keep the curls strict and do not swing the weights.


Exercises 1 and 2


The exercises and their order all come from Eugen’s book, recommending the exact amounts of reps he thought useful.


Exercise Repetitions
Dumbbell Biceps Curls 50 reps per arm, increase by 5 per day
Reverse Barbell Curls 25, increase by 2 per day
Eugen’s Side Dumbbell Curls 10 per arm, increase by 1 per day
Eugen’s Side Dumbbell Curls 10, increase by 1 every 3 days
Standing Chest Flyes 5, increase by 1 every two days
Alternating Shoulder Presses 15 per arm, increase by 1 every 2 days
Alternating Front Raises 10, increase by 1 every 2 days
Eugen’s Wrist Flexors To failure
Eugen’s Wrist Rotations To failure
Eugen’s Shoulder Lunge 10, increase by 1 every 2 days
Push-Ups 3, increase by 1 every 3 days
Push-Ups With Added Resistance 2, increase by 1 every 3 days
Eugen’s Sit-Ups 3, increase every 2 days
Squats 10, increase  every 2 days
Side Bends 15, increase every 2 day



Below is a qoute from Robby Robinson’s book The Black Prince, he describes the workout routines he and the other champions used at Gold’s Gym back in the golden era of 1970's:



"Iron Mike" Tyson was the undisputed heavyweight champion and youngest man to ever win the WBC, WBA, and IBF world heavyweight titles at just a 20 year old kid. His raw power and ability to knockout even the toughest of guys made his opponents look like they all had glass jaws. "Kid Dynamite" won his first 19 professional bouts by knockout, 12 in the first round, and is often considered to be one of the greatest. Below is a sample of his workout he did in his prime which was performed 7 days a week:



Below is rare video of the late great Sergio Oliva training his biceps:

Sergio Oliva double bicep pose

Bulky Sergio Oliva posing


Arnold's Biceps Routine:

Barbell Curl (Standing): 5 Sets of 8,8,6,6,6 Reps

Arnold barbell curls

Dumbell Curl (Sitting): 5 Sets of Reps

Arnold  Dumbbell Curls

Restricted Inclined Dumbbell Curl: 5 Sets of 10 Reps


Ingredients needed:

1 pound ground sirloin

3 whole eggs

8 Wheat Thin whole wheat crackers (or saltines)

chopped green onions


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.