Warm up: parallel bar dips and chins in super set style. He would do three super sets of as many reps as he could manage.
Seated barbell press behind the neck:
12 reps for the first set. After a short rest and adding twenty pounds he did another twelve reps. The third set was eight reps with and additional twenty pounds. The fourth set he kept the same weight for eight reps. The fifth set was six reps with the same weight. The final and six set was done for twelve strict reps with a reduced weight.
Seated bent over laterals:
5 sets of 15 reps.
Seated dumbell press:
Bertil Fox and Lee Haney
Trained entire body with a two-day, double-split routine:
DAY 1
6:00a.m. - Lats, Traps, Lower back
11:00a.m. - Ride bike for one hour
2:00p.m. - Run two miles
6:00p.m. - Chest, Front, thighs
10:00p.m. - Ride bike for one hour
DAY 2
6:00a.m. - Delts, Biceps, Triceps
11:00a.m. - Ride bike for one hour
2:00p.m. - Run two miles
6:00p.m. - Leg biceps, Calves, Abs
10:00p.m. - Ride bike for one hour
At Rippeder.com our focus is on classic physiques from the 50's, 60's, 70's and 80's but the Mr. Olympia is the pinnacle of all bodybuilding competition and so we look on with support to our fellow bodybuilders. This years' Mr. Olympia featured some great bodybuilders. In the end it was between the best two modern physiques of Kai Green and Phil Heath. The 2013 Mr. Olympia should be interesting with Jay Cutler back in the mix.
Finding information regarding Mr. T's workout routines online is quite a task. So for fans interested in how the star of Rocky III built his menacing frame I've included his training routine he used when he was a bodyguard. Read more below:
This was taken from an early excerpt from Mr. T on his bodyguard workout done each day. At one point this workout was doubled on the reps, Heavy bag and running increased to 2 miles.
Daily
Arthur Jones Ideal Training Routine:
The following workouts were advanced arm routines that Rick Wayne used from time to time. Below is the workout in which he used what he called "super-super sets".
He did two exercises for biceps followed by two exercises for triceps. A short rest would then be taken and he would repeat the “super-super set” again for the desired number of times, usually 4 to 6 “super-super sets” were performed.
After winning every NABBA title available to him, Brutal Bertil Fox came to the IFBB pro ranks in 1981. Naturally Bertil sent shockwaves through the ranks world wide.
The following is the workout Bill Phillip's says he favors in his book
Monday: Chest and Calves
Bench Press:
3 x 20 @ 135 lbs.
2 x 10 @ 225 lbs.
1 x 8 @ 275 lbs.
1 x 6 @ 295 lbs.
1 x 5 @ 315 lbs.
1 x 4 @ 335 lbs.
1 x 3 @ 355 lbs.
2 x 8 @ 295 lbs.
Incline Flys:
4 x 6-8 @ 70 lb. DB's
Flat Flys:
4 x 6-8 75 lb. DB's
Standing Calve Raise:
4 x 10 @ 400 lbs.
Click on image for larger view
Bill Star's 5X5 program has spawned many variations over the years but his workout is still highly regarded. Before Bill Star of course there was Reg Park whose 5X5 program inspired Arnold Schwarzenegger and helped Arnold build his size and strength. Bill Star's program is different in that it focuses on what he called the "big three": bench press, power clean and squats. He also utilizes shoulder press, dead lift and other exercises to completely strengthen the body. He also had heavy, medium and light training days. Check out his highly regarded workouts below.
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