Day 1: CHEST
Flat bench press 10,8,8,6
Incline Bench press 8,8,6
DB Flyes 3 sets of 8-10
Day 2: LEGS
20 rep Squats (1 Set after warm up) or 5 sets of lunges 10,10,8,8,6
20 rep Deadlifts (1 Set after warm up)
5 sets of calve raises (use a board to step on and hold a dumbbell)
Optional 3 sets of leg curls
Day 3: Off
Day 4: BACK/BICEPS
Pull ups = Either 5 sets of weighted pull ups or 50 reps total with as many
sets you have to use to get 50 reps. I have been doing that since I read
Arnoldís book and the 50 reps works. If you do not have a pull up bar then
make one some how or do more bent over rows.
Bent over rows 3 sets of 10-12 reps
4 sets of straight bar curls 10,8,8,6
3 sets of Reverse curls 18,15,12
Day 5: SHOULDERS/TRICEPS
4 sets of Military presses 10,8,8,6
Dumbbell side laterals 10,10,8
Shoulder shrugs 5 sets of 12-15 reps
Skull Crushers 4 sets 12,10,8,6
Dips hands close in 3 sets to failure
Day 6: Off
Day 7: Off
WORKOUT WITHOUT EQUIPMENT:
Day 1: CHEST/TRICEPS
5 sets of Push Ups. Do as many as you can do. Make sure you go slow with
3 sets Incline Push Ups. (put your feet on a chair and do a normal push
5 sets of Close Grip Push Ups. (put hands together and do a normal push
3 sets of Dips as many reps you can do. Use two chairs or tables.
Triceps Dips (OPTIONAL) Get 2 chairs and sit on one chair and then put your
feet on the other chair. Then lower yourself down so you can dip down with
Day 2: LEGS
5 sets of wall squats (lay against the wall, put your feet out so when you
squat down you knees do not go over your toes. Now squat down to about level,
then hold that position for 5 seconds and then press up. Make sure your back
is against the wall totally.)
5 sets of One Legged Squats (squat down on one leg while holding onto the
wall.**these are very hard if you cannot do them then try Sissy squats. Sissy
Squats =hold on to the wall, lean back and squat down.
5 sets of Lunges as many as you can do for 3 sets.
Calve Raises 5 sets (just get a board and do them with one foot at a time)
Day 3: Off
Day 4: BACK/BICEPS
Find a place to do pull us on or make a pull up bar. Do 5 sets to the front
of as many reps as you can do to the front over hand grip.
Underhand pull ups 5 sets of what ever you can do.
If you do not have any weights you can use 5 gallon white buckets full of
water or dirt for dumbbell curls. Donít tell me you canít find a bucket!!! Go
to a paint store. Do 5 sets of 10-12 reps.
Bucket shrugs. Fill 5 gallon buckets up with water and shrug with them.
Day 5: SHOULDERS
Military presses (How to do them. Okay take your buckets and then tie a
rope on them and then attach a handle on them (make a handle out of PVC pipe).
Make sure you have at least 2 feet of slack. Now, press up with the handles.
Have the rope in front of your arms. Do 5 sets till failure. You can use sand
bags too for this. That is what I used.
Side laterals use the rope with the buckets and take some weight out of
them. 5 sets till failure.
Day 6: Off
This is a workout that you use if you are on a diet or you canít get any
bigger no matter how hard you try. This is the workout I am currently on and
Day 1: CHEST/SHOULDERS/TRICEPS
5 sets of Flat Bench 10,10,8,8,6
3 sets of weighted Dips till failure
3 sets of Push Presses 10,8,6
4 sets of Skull Crushers 12,10,10,8
Day 2: Off
Day 3: LEGS
1 set of 20 rep Squats
1 set of 20 rep Deadlifts
5 sets of Calve Raises
Day 4: Off
Day 5: Off
Day 6: BACK/BICEPS
50 reps of pull ups with as many sets as it takes to get to failure or 5
sets of weighted pull ups.
3 sets of Bent Over Rows 10-12 reps
5 sets of Straight Bar Curls 10-12 reps
3 sets of Reverse Curls 15-18 reps
Day 7&8 Off
Barbarian Brothers Workout These two guys believed that there is no such thing as overtraining.
Ben Pakulski Workout This man knows what he's doing when building muscle.
Dexter Jackson Workout The pre-contest training that Dexter would use for 3 to 4 weeks before Mr. Olympia.
Flex Wheeler Workout He is probably the greatest bodybuilder that does not own a Sandow trophy.
Jay Cutler Workout With 4 Mr. Olympia wins Jay Cutler is no ordinary professional bodybuilder.
Kai Greene Workout Focuses on specific body-parts to improve that muscle group.
Lee Haney Workout Lee Haney is without a doubt one of the all-time top bodybuilding pros.
Phil Heath Workout Phil usually allots 2 hours for his workout that includes 3 to 5 exercises per body part.
Ronnie Coleman Workout The routine Ronnie used to gain his serious muscle mass.
Sergio Oliva Workout The Myth's training had some unusual combinations, using high volume super sets.
Sergio Oliva Jr Training Sergio Oliva Jr. is on a mission to one day step on to the Mr. Olympia stage.
Sylvester Stallone Workout A sample of the type of training he would do for his Rocky Balboa movie.
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