Dave Draper Workout


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Dave Draper Bodybuilder Workout Routine

Dave Draper Workout

Dave Draper was no ordinary bodybuilder, Dave was not only a very good professional athlete that won Mr. America, Mr. World and Mr. Universe, but he was also an actor, an author/article writer with well over 75 different articles published in muscle mags plus an 8 page feature in GQ Magazine.

Dave Draper did a lot for the sport of bodybuilding, doing well over 200 bodybuilding seminars across the world; Dave Draper left his mark permanently on a fast growing sport. Dave spent years perfecting his workout routine, below is a routine he used to develop the strength and muscle to build his Hall of Fame body achieving bodybuilder of the decade achievement 1960 to 1970.

Dave would train every day doing his mid-section/torso training, using different variations of crunches both incline and weighted, hyperextensions, leg raises, and hanging leg raises.

MONDAY:

1. Seated Front Press: 3-5 X 12, 10, 8, 8, 6 reps tri-set with wide-grip pull-downs 3-5 X 12, 10, 8, 8, 8 reps and Standing Bent-over Lateral Raises 3-5 X 6-8 reps

2. Dumbbell Press 4-5 X 12, 10, 8, 8, 6 reps tri-set with Dumbbell Pull-overs 4-5 X 12, 10, 8, 8, 6 reps and Seated Lat Rows 4-5 X 12, 10, 8, 8, 6 reps

TUESDAY:

1. Leg Extensions: 3-5 X 10-12 reps tri-set with Leg Curls 3-5 X 8-12 reps and Calf Raises 3-5 X 15-20 reps

2. Squats 5-7 X 15, 15, 12, 10, 8, 6, 6 reps

3. Deadlifts 5 X 10, 8, 6, 6, 6 reps

WEDNESDAY:

1. Rotator cuff work, done with rubber tubing: 5 X 20-25 reps adductor, 5 X 20-25 reps abductor

2. Wrist Curls 3-5 X 20, 15, 15, 15, 15 reps tri-set with Thumbs Up curls 3-5 X 10, 8, 8, 8, 6 reps and Pulley Push-downs 3-5 X 12-15 reps

3. EZ Bar Curls 3-5 X 6-8 reps superset with Dips 3-5 X 12-15 reps

4. Alternate D/B Curls 3-5 X 6-8 reps superset with Lying Triceps Extensions 3-5 X 12, 10, 8, 8, 8 reps

THURSDAY:

REST DAY OFF

FRIDAY:

1. Seated Front Press 4 X 12, 10, 8, 6 reps superset with Pull-downs 4 X 12, 10, 8, 6 reps

2. Incline D/B press 4 X 12, 10, 8, 6 reps superset with D/B Pullovers 4 X 12, 10, 8, 6 reps

3. Dumbbell Rows 4 X 8 reps

4. Alternate D/B Curls 4 X 12, 10, 8, 6 reps tri-set with Dips 4 X Max and Pulley Push-downs 4 X 12 reps

SATURDAY:

1. Leg Extensions: 3-5 X 10-12 reps tri-set with Leg Curls 3-5 X 8-12 reps and Calf Raises 3-5 X 15-20 reps

2. Squats 5-7 X 15, 15, 12, 10, 8, 6, 6 reps

3. Light Deadlifts 5 X 8 reps superset with Rope Tucks 5 X 25 reps


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