1 2 3

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Rachel McLish trained back twice a week. Below is her routine:

Pulley Row:

  • 3 warm-up sets of 15 reps
  • 3 sets of 5-8 reps

 

Pulley Row

 

Bent-over Row:

  • 3 sets of 5-8 reps

 

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Arm Routine

Monday and Thursday

1. Pressdowns

2. Dips 1 cycle

3. Extensions – 2 sets

4. Regular curls

5. Chins 1 cycle

6. Preacher curls – 2 sets

 

The first two exercises should be done together with no rest between. The third exercise, extensions, can follow after a minimal rest. Do one cycle of the first two exercises and two sets maximum for the third. That will give you a total of four sets for the triceps.

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In gyms across America many of the weight lifters do set after set week after week and they always look the same with very little muscle gains. To them sometimes it may seem as the only way to make any gains is through the use of anabolic steroids. Well what if I told you that a generation of champions had figured out a way to make real muscle gains with no use of anabolic steroids or supplements. How do I know for sure they didn't take it? It wasn't made or carried in pharmacies in the 1940's to early 1950's.

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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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Reg Park was a natural bodybuilder whose workouts led to herculean gains and more rugged looks than the workouts of Steve Reeves. When Arnold Schwarzenegger started working out he religiously followed Reg Park's workouts. Well we all know what the results were. So enough bullshit let's get to the workout already.

How it's done:

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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

 

Franco Columbu bench pressing

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Below is video of Sergio Oliva Training his quads and hamstrings:

Buy his book for his life story and workout information in his own words. Click on book image to buy.

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"Casey trains three times a week, working the whole body in one workout lasting about 2 to 2½ hours. He employs the Nautilus machine mainly for the arms and lats and conventional barbell and dumbell movements for the rest of the body. When he trains on the conventional exercises he does some of them one after the other without much rest. That is why he is able to train his whole body thoroughly and in such a short time."
 
Here is Casey’s three day a week routine:
 

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Joe Weider died of heart failure on March 23, 2013 at his home in Los Angeles, California at the age of 92. He is survived by his wife Betty. Joe Weider helped make bodybuilding what it today. His magazines, contests and other health and fitness endeavors catapulted the sport's popularity along with the unique characters his magazine introduced us to was none other than Arnold Schwarzenegger, Leroy Colbert, Franco Columbu, Frank Zane, Mike Katz, Sergio Oliva, Larry Scott, Robby Robinson and many more. He's probably in Heaven arranging the first Mr.

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I came across this video on youtube and thought it was informative and interesting, so I thought I'd share it with my Rippeder fans. In this episode of Ric's Corner Ric Drasin discusses steroid use by bodybuilders in the 1970's and current use by pros today. He also gives advice on training. Ric Drasin was Arnold's training partner for four years. He is an artist, actor, stuntman, writer, personal trainer, former bodybuilder, and retired professional wrestler.

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Chest Workout

Bertil Fox and Lee Haney

Bertil Fox and Lee Haney

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"If you do my training program, you don’t need to do cardio. Fat loss depends of what you are eating." – Serge Nubret

How He Ate

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Denny and Robby Triceps and Forearms

Click on image to view PDF

 

 

Sources:

Muscle Builder Training Partner Series Part 2 with Deny gable and Robby Robinson