Serge Nubret’s training routine was based on high volume of training. He was known to train for hours and when asked about this he said he loved bodybuilding. The foundation of his training philosophy was to use light to moderate weight for higher reps. Below is the workout routine he used.
Zabo manages Joe Gold's gym and though he works out six days a week from 2½ to 3½ hours per workout, I imagine if a close tab was kept on our hero he would be rattling the weights intermittently throughout the day. Heavy workout days are Monday, Wednesday and Friday and again to quote Zabo, "Saturday is an off day-Hooray -No workout!"
Arnold's Level 2 Exercise Program from his book Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.
Monday / Wednesday/ Friday
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)
Click on image to view PDF
Sources:
Muscle Builder Training Partner Series Part 3 with Deny Gable and Robby Robinson
Rachel McLish was the first Ms. Olympia and was at the peak of her popularity in the 80's. She's best know for her muscularity but also for maintaining her feminity. She mainted this look by being steroid free. She continues to train today and looks great. For women looking to obtain a great classic physique look they should give her workout a try.
In Joe Weider's "Shape" magazine, July 1984, Rachel shared her off-season workout schedule.
Day 1:
CHEST & ARMS
Cases of teens being bullied are starting to get attention but as we all know this is nothing new. Charles Atlas knew this all to well even back then as in his classic story of the kid being bullied on the beach who had enough and got in shape.
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.
The exercises and their order all come from Eugen’s book, recommending the exact amounts of reps he thought useful.
| Exercise | Repetitions |
|---|---|
| Dumbbell Biceps Curls | 50 reps per arm, increase by 5 per day |
| Reverse Barbell Curls | 25, increase by 2 per day |
| Eugen’s Side Dumbbell Curls | 10 per arm, increase by 1 per day |
| Eugen’s Side Dumbbell Curls | 10, increase by 1 every 3 days |
| Standing Chest Flyes | 5, increase by 1 every two days |
| Alternating Shoulder Presses | 15 per arm, increase by 1 every 2 days |
| Alternating Front Raises | 10, increase by 1 every 2 days |
| Eugen’s Wrist Flexors | To failure |
| Eugen’s Wrist Rotations | To failure |
| Eugen’s Shoulder Lunge | 10, increase by 1 every 2 days |
| Push-Ups | 3, increase by 1 every 3 days |
| Push-Ups With Added Resistance | 2, increase by 1 every 3 days |
| Eugen’s Sit-Ups | 3, increase every 2 days |
| Squats | 10, increase every 2 days |
| Side Bends | 15, increase every 2 day |
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:
The York Barbell Course Part 3
Here is the third of the four York Barbell Courses designed by Bob Hoffman.
The York courses were the standard for the majority of up and coming weight trainers back in the day.
Follow the course for 12 weeks and then move on to Course No. 4
York Barbell Course No. 3
Warm-up… Light Power Snatch
Below is the 1st 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. He sells it on his website.
Course Number One
Follow this course of exercises for a six weeks period:
Ken McCord trained 4 days a week, Monday, Wednesday, Friday and Sunday. The week days were split workouts so in the morning at 5:30am he trained upper body then at night he would do lower body, this would be done on all 3 days.
Sundays were a basic all round light workout which would have been great for recovery. He was also a brown belt in Karate and ran 1 to 2 miles most days. Bodybuilders in those day tended to be a little more interested in being athletic.
The lifts mostly used were the basic bodybuilding movements of the day, with a variety of exercises used per body part to hit them from all angles. He also changed his routines every 4 to 6 weeks to keep shocking his muscles.
Frank Zane Three-time Mr. Olympia
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