Monday, Wednesday, Friday:
Ab work as warm-up
1. Twisting Leg Raises – 50 reps each side
2. Hip Rolls – 50 reps each side
3. Double Leg Crossovers – 50 reps each side
4. Twisting Sit-ups Over Bench – 50 reps each side
5. Leg Raises off Flat Bench – 100 reps
6. Bent Knee Leg Raises – 100 reps
7. Seated Military Press – 4 sets of 6 reps
8. Lying Rear Delt Circles – 4 sets of 6 reps
9. Standing Dumbbell Presses – 4 sets of 6 reps
10. Lying Rear Delt Raise – 4 sets of 6 reps
11. One Arm Rowing Off Bench – 4 sets of 6 reps
12. Close Grip Chins – 4 sets of 10 reps
13. Rowing on High Pulley – 4 sets of 6 reps
14. Lat Pull downs – 4 sets of 6 reps
15. Incline Barbell Prones – 4 sets of 6 reps
16. Incline Laterals – Dumbbells – 4 sets of 6 reps
17. Bench Press – 4 sets of 6 reps
18. Bent Arm Laterals – 4 sets of 6 reps
Larry Scott was the first Mr. Olympia in 1965 and then won it again in 1966. He was also famous for devolping his biceps on Vince Gironda's preacher curl machine which is also sometimes called a scott curl after him. Larry Scott was one of the first bodybuilders to have 20 inch upper arms. Below is one of his bicep and tricep workouts.
Larry’s Arm Workout
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.
At 80 years old Leroy Colbert still has big biceps as he shows in his youtube channel. He is the first man to reach 21 inch arms naturally. Read his bicep workout at http://rippeder.com/content/leroy-colbert-arm-workout-routine. Checkout his youtube video below, which he shows off his golden era big arms:
"Train each body part twice a week, as hard and relentless as possible each time. Every second week, I'd dead-lift after my leg routine. My dead lift workout was 300 for five reps, 400 for five reps, 500 for five reps, 600 for two or three reps, 650 for one rep and 700 for one rep."
FRANCO COLUMBU'S 14-DAY TRAINING SPLIT
MORNING AFTERNOON
1 Chest, shoulders Arms
2 Back Legs
3 Chest, shoulders
When Stallone first came to Franco to begin training, he was 170 pounds and very well defined. But he didn’t feel he was big enough and wanted to put on 10 pounds of muscle in six weeks. Franco knew how hard Stallone was capable of training, so he decided that was a feasible goal.
Miesha Tate is one of the best female MMA fighters and is currently coaching this seasons UFC: The Ultimate Fighter 18 against rival coach Ronda Rousey. Her MMA training keeps her body toned year round. Below are five exercises she uses for burning fat:
The Super Squat Routine
Press behind neck 3 x 12
Squat 1 x 20 supersetted with Pullover 1 x 20
Bench press 3 x 12
Rowing 3 x 15
Stiff legged deadlift 1 x 15
Pullover 1 x 20
(add a gallon of milk a day!)
The above routine is the ultimate ‘hard gainers’ routine and was done 2-3 times a week.
Click on image to view PDF
Sources:
Muscle Builder Training Partner Series Part 2 with Deny gable and Robby Robinson
This is the bodybuilding Guru Vince Gironda's famous honest workout routine.
Monday/Thursdays
The Master's Mr. Olympia is back and in Miami Beach on December 7th and 8th 2012. Competitors over forty can compete. Here is a list of just some of the expected competitors:
Arnold's Biceps Routine:
Barbell Curl (Standing): 5 Sets of 8,8,6,6,6 Reps
Dumbell Curl (Sitting): 5 Sets of Reps
Restricted Inclined Dumbbell Curl: 5 Sets of 10 Reps
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 |
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