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Mr. Olympia Frank Zane used the following workout split leading up to his 1977 victory.
Monday – Morning
• Legs and Calves
Monday – Afternoon
• Shoulders, Biceps, Forearms and Abs
Tuesday – Mornings
• Back
Tuesday – Afternoon
Squats, 1 x 20
Two-arm dumbbell pullover, 1 x 20
Standing barbell military press, 1 x 10-12
Barbell curl, 1 x 10-12
Barbell bench press, 1 x 10-12
Barbell bent-over row, 1 x 10-12
Sit-up, 1 x 10-12
Arnold Schwarzenegger's recently released Blueprint to training and diet:
Click on image above to view full PDF version of Phase 1
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.
Franco's Chest Workout:
| Exercise | Sets | Reps |
| Barbell Bench Press | 5-6 | 10-6 |
| Barbell Incline Press | 4-5 | 10-6 |
|
Dips Superset with Cable Crossovers |
3-4 3-4 |
15-20 15 |
"Perform the prescribed number of reps for each move, then immediately move onto the next. After your last exercise, return to the first move and repeat the circuit up to three times. (Beginners, follow the tips with each exercise to make the moves easier.)"
1. BOSU-ball Squat-and-Press
Maurice Jones also known as the "Canadian Hercules" was an old-time, classic physique builder. Although he was not a physique contest competitor, he was regularly featured as an example of a well-rounded weight trainer in John McCallum’s writings.
Charles Atlas daily exercise routine he maintained until about age 77:
The last 2 years of his life he spent reading the bible and running on the beach.
Chet Yorton experimented for a while with diferent weight lifting routines until he settle with the one he used for the rest of his career. He used a push-pull routine. Mondays he trained chest, shoulders and triceps. Tuesdays he trained back, biceps and legs. Then next day he would take it off and then repeat the routine. All exercises are 4 exercises per body part for 5 sets and 8-10 reps except chest. For chest he would use 300lbs for 100 reps total. So he would do sets until he reached 100 reps and then do 1 rep with 405. Full workout below:
Bill Pearl is an American former bodybuilder during the 1950s and '60s. He won many titles and awards, including winning the Mr. Universe contest five times, and was named "World’s Best-Built Man of the Century." He became an expert trainer and author on bodybuilding.
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:
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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