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Denny and Robby train back

Click on image to view PDF

 

 

Sources:

Muscle Builder Training Partner Series Part 4 with Deny Gable and Robby Robinson

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Roger Callard detailed his workout routine in his interview for the article "Insider on the Outside" and below is what he said:

 

 "I train three times a week and do my entire body at each workout. I train Monday, Wednesday and Friday, or Tuesday, Thursday and Saturday. Each session lasts about one hour. On nonworkout days I do aerobics.

 

Legs: Leg extensions, squats, leg curls, 15 to 25 reps on each. One big tri-set. No rest between exercises.

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Jack Delinger was Mr. America 1949 and was also Mr. Universe 1956 defeating Bill Pearl. He trained hard and followed the the 3 day a week training schedule of the champions of the golden era of bodybuilding. He 5',6'' tall and 205 lbs and proves that it's possible for a natural bodybuilder to achieve a herculean physique naturally. Below is a workout he used to put on muscle mass.

 

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*All of these are quotes from Serge Nubret's postings on several bodybuilding forums directly from the man himself*

*English is not Serge's first language so the grammar and sentence structure can be difficult to read sometimes*

 

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The following workout routines are from Reg Park's 1960 training course Strength & Bulk Training for Weight Lifters and Body Builders.

Reg Park's Book

 

Reg Park's Strength and Bulk Three Phase 5x5 Program 

Phase One 

45-degree back extension 3x10 

Back squat 5x5 

Bench press 5x5 

Deadlift 5x5 

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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

 

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Rachel McLish trained back twice a week. Below is her routine:

Pulley Row:

  • 3 warm-up sets of 15 reps
  • 3 sets of 5-8 reps

 

Pulley Row

 

Bent-over Row:

  • 3 sets of 5-8 reps

 

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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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Joe Weider died of heart failure on March 23, 2013 at his home in Los Angeles, California at the age of 92. He is survived by his wife Betty. Joe Weider helped make bodybuilding what it today. His magazines, contests and other health and fitness endeavors catapulted the sport's popularity along with the unique characters his magazine introduced us to was none other than Arnold Schwarzenegger, Leroy Colbert, Franco Columbu, Frank Zane, Mike Katz, Sergio Oliva, Larry Scott, Robby Robinson and many more. He's probably in Heaven arranging the first Mr.

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Below is the 3rd of three courses from his book: Building Bulk And Power. The book is more detailed and a recomended buy for any fan of Bill Pearl.

Bill Pearl on cover of magazine

Course Number Three

 

Follow this course of exercises for a six week period.

 

1.) Sit Ups 1 set of 25

2.) Leg Raises 1 set of 25

3.) Bench Press 5 sets of 5

4.) Press Behind Neck 5 sets of 5

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Reg Park was a natural bodybuilder whose workouts led to herculean gains and more rugged looks than the workouts of Steve Reeves. When Arnold Schwarzenegger started working out he religiously followed Reg Park's workouts. Well we all know what the results were. So enough bullshit let's get to the workout already.

How it's done:

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Mondays, Wednesdays & Fridays:

CHEST : Barbell Bench Press, shoulder width grip, arms vertical with the bar. Elbows are never allowed to lock out. Warms up with 15 to 25 repetitions. From then on 5 sets, 8 to 10 reps. Incline Bench Press, 225 Ibs., 5 sets, 10 reps Dumbbell Flyes, 5 sets, 10 reps Cable Crossovers (standing) 5 sets, 12 reps