Below is one of John Grimek's workout for putting on weight and strength.
For those of you who don't know who John Grimek is here some information from http://www.schwarzenegger.it/mro/grimek.html: "John Carroll Grimek is the only man ever to win the AAU Mr. America title more than once. His wins in 1940 and 1941 were so overwhelming that contest organizers from then on implemented the single-victory rule.
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 to view PDF
Sources:
Muscle Builder Training Partner Series Part 2 with Deny gable and Robby Robinson
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.
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
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
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
Arnold's Level 1 Exercise Program from his book Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.
Monday and Thursday
Chest
Bench Press: 5 sets of 8 to 12 reps
Incline Press: 5 sets of 8 to 12 reps
Pullovers: 5 sets of 8 to 12 reps
Back
Chin-Ups: (do as many repetitions at a time as you can until you reach a total of 50 reps)
Bent-Over Rows: 5 sets of 8 to 12 reps
Power Training
Deadlifts: 3 sets of 10, 6, 4 reps to failure
During most of the year Danny "the Giant Killer" trains 4 to 6 days a week He always follows the same split. Day 1 Chest and Back. Day 2 Shoulders and Arms. Day 3 legs. Repeat. If he misses a workout, (which he often does, he doesn’t worry about it, he just does that workout when he returns to the gym. During this time he does 2 to 3 exercises per body-part for 5 sets of 12 reps. Danny uses the same weight in each set. When he can get 12 reps on all 5 sets, he’ll add weight during the next workout. His rest between sets is short. No longer than a minute. Even though the volume is high Danny completes these workouts in just over an hour… This is another way of keeping the intensity high which was taught by Vince Gironda, Bill Pearl and other great trainers of “the golden era” of bodybuilding.
Chest and Back
Bench Press 2-3 warm-up sets then 5 X 12
Incline 5 X 12
Flys 5 X 12
Dumbbell Pullovers 5 X 12
Chins 5 X 12
Bent Barbell Rows 5 X 12
Cable Pull-ins 5 X 12
Once a week he does Deadlifts 5 X 12
Click on image to view PDF
Sources:
Muscle Builder Training Partner Series Part 3 with Deny Gable and Robby Robinson
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