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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

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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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Jack Delinger was Mr. America 1949 and was also Mr. Universe 1956 defeating Bill Pearl. He trained hard and followed the the 3 day a week training schedule of the champions of the golden era of bodybuilding. He 5',6'' tall and 205 lbs and proves that it's possible for a natural bodybuilder to achieve a herculean physique naturally. Below is a workout he used to put on muscle mass.

 

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Cheesy 1980's workout video by the most aggressive NFL player of his era.I found this online and just had to share it with everybody.Classic 80's feel to it. Solves the problem of what to do with 2 milk jugs. Watch video below:


Early 1980's.

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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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Cory Everson won the Ms. Olympia contest six years in a row from 1984 to 1989. She was using the following split program: upper-body pushing exercises on day 1, lower body on day 2 and upper-body pulling movements on day 3. She was training once a day, six days per week on a three-days-on/one-off rotation. Checkout workout below:

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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.

 

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First Strength and Bulk Course for Weightlifter

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In an article in Your Physique magazine (Sept 1950 issue), Alan talks about the general rules for a beginner to follow in putting together a muscle building program. He said:

"All you need to do is follow the right exercises, eat plenty of nourishing food and get as much rest and relaxation on your non training days as you possibly can." 

"Let's deal with the right exercises first. If you build a schedule around either the deep knee bend (squats) or the dead lift and take it from there, you are on the right track." 

"The fundamental movements such as the supine press (bench press) or any of its variants - bench presses of incline presses - , curls, rowing motions, squats, or dead lifts or leg presses combined with sets of bent arm pullovers, are the best." 

For the beginner - do 1 set of each exercise for the 1st month, 2 sets the second month, 3 sets the third month. Workout twice a week (e.g., Tue and Sat, or Mon and Fri). For the 1st workout, use light weights just to get used to the exercises. For the second workout, try to determine for each exercise the amount of weight you can handle to complete 8 reps (with good form) and no more. Then, at each successive workout, try to increase your reps by 1 or 2, until you reach the top of the rep range. At that point, add a little weight to the bar. Continue in this fashion for the course. Keep your focus on this process of increasing reps, then increasing poundage. This is how you use the principle of "progressive resistance." It is this process of gradually increasing your strength and poundage that will result in larger muscles!

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"Iron Mike" Tyson was the undisputed heavyweight champion and youngest man to ever win the WBC, WBA, and IBF world heavyweight titles at just a 20 year old kid. His raw power and ability to knockout even the toughest of guys made his opponents look like they all had glass jaws. "Kid Dynamite" won his first 19 professional bouts by knockout, 12 in the first round, and is often considered to be one of the greatest. Below is a sample of his workout he did in his prime which was performed 7 days a week:

 

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The Steve Reeves Workout: Monday/Wednesday/Friday rest Saturday and Sunday.

 

Exercise Sets Reps
Dumbbell Swings 3 15-20
Upright Rows 3 8-12
Bench Press 3 8-12
One Arm Row 3 8-12
Dumbbell Laterals 3 8-12
Incline Press 3 8-12
Tricep Pressdown 3 8-12
Barbell Curls 3 8-12
Seated DB Curls 3 8-12
Squats supersetted with... 3 8-12
Pullovers 3 8-12
Breathing Squats 3 8-12
Dumbbell Laterals 1 20
Deadlifts 2 8-12
Good Mornings 2 8-12
 

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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. 

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Marvin Eder used many strength training routines over the years. He particularly enjoyed Olympic lifting, and for bodybuilding purposes, mainly trained on the split system of 2 days on with the 3rd day off for rest. Upper body one day, legs and mid section the next day. Four times a week where he would work out Monday and Tuesday, rest Wednesday, workout Thursday and Friday and rest the weekends because the training was exceptionally heavy.

Marvin Eder's routine:

Day 1:

* 5 sets x 10 reps dumbbell laterals, 120 lbs

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WWE CEO Vince McMahon usually trains four days a week (depending on his work schedule) and trains each body part once a week. He alternates between “Heavy” and “Not-So-Heavy” days for each body part. He trains calves every third day and abs twice a week.

Vince posing by bench press

Day 1 - Chest and Triceps

Heavy Day

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Roger Callard detailed his workout routine in his interview for the article "Insider on the Outside" and below is what he said:

 

 "I train three times a week and do my entire body at each workout. I train Monday, Wednesday and Friday, or Tuesday, Thursday and Saturday. Each session lasts about one hour. On nonworkout days I do aerobics.

 

Legs: Leg extensions, squats, leg curls, 15 to 25 reps on each. One big tri-set. No rest between exercises.