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Denny and Robby Training Arms and Shoulders

 

Click on image to view PDF

Sources:

Muscle Builder Training Partner Series Part 1 with Deny gable and Robby Robinson

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The workout below is to be done 3 times a week:

The Workout

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Mon-Thurs-Sat

Lats and Arms:

- Wide grip chins 5x6-8 reps

- Long pulley lat exercise 5x10 reps

- Straight arm Pullover 5x10reps

- Lat Pulley Pull-ins 5x10 reps

- Incline Dumbbell Curls 5x10 reps

- Preacher curl 4x10 reps

- Gironda Bicep bench curl 4x10 reps

- Concentration Curl 4x10 reps

- One arm Seated triceps press 6x10 reps

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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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His 1982 arms workout routine in preparation for Mr. Olympia:

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York Barbell Course Part 1

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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

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This is the same workout that Reg Park trained with to win the 1951 Mr. Universe title. 
 

Reg trained three days a week on this routine:

 

Squats 5 x 10

Bench Press 5 x 10

Weighted Dips 5 x 12

Barbell Curls 5 x 10

French Presses 5 x 10

Chins 5 x 10

Donkey Raises 5 sets

Abs 5 sets

 

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Click on images to view full size:

Cover Page

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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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Sergio oliva 1984 Bodypower Workout

Click on image above to view full PDF article

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Zabo manages Joe Gold's gym and though he works out six days a week from 2½ to 3½ hours per workout, I imagine if a close tab was kept on our hero he would be rattling the weights intermittently throughout the day. Heavy workout days are Monday, Wednesday and Friday and again to quote Zabo, "Saturday is an off day-Hooray -No workout!"

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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.