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
Arnold Schwarzenegger Workout Arnold's training was intense with lots of volume as well as frequency.
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.
Big Ramy Workout He makes a point of cycling his workouts by changing up his sets and reps.
Bob Paris Workout He built aesthetic and perfectly proportioned muscle mass.
Boyer Coe Workout A serious workout that is about increasing your "work capacity".
Branch Warren Workout A man that has dedicated his life to building muscle.
Chris Dickerson Workout He went all the way down to 6 reps using the heaviest weight that he could.
Danny Padilla Workout He does 5 sets of 12 reps with 2 or 3 movements for each body-part.
Dennis James Workout Dennis explains you need to make an exercise more difficult, not easier.
Dennis Wolf Workout He has some very specific ideas on training and believes strongly in free weights.
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.
Franco Columbu Workout Franco Columbu won 2 Mr. Olympia titles, taking the trophy home in 1976 and 1981.
Frank Zane Workout Frank Zane was voted as the bodybuilder that most guys want to emulate.
Full Body Training vs Split Training Each method has its pros, and each method has its cons.
Jay Cutler Workout With 4 Mr. Olympia wins Jay Cutler is no ordinary professional bodybuilder.
John Grimek Workout This simple routine is performed only 3 times per week.
Johnnie Jackson Workout He would train with a heavy weight going to his max on each body-part.
Kai Greene Workout Focuses on specific body-parts to improve that muscle group.
Larry Scott Workout His favourite mass building routine consists of 1 major exercise for a muscle group.
Lee Haney Workout Lee Haney is without a doubt one of the all-time top bodybuilding pros.
Lou Ferrigno Workout Plan Basics are the key to building muscle mass; get stronger on basic lifts, and grow.
Muscle Building Workout For Women The best way to build a strong body is with bodybuilding.
Phil Heath Workout Phil usually allots 2 hours for his workout that includes 3 to 5 exercises per body part.
Reg Park Workout The 3 Step 5◊5 routine is from an era in bodybuilding before steroids.
Robby Robinson Workout We have listed Robby's famous Legend-At-Arms Workout.
Ronnie Coleman Workout The routine Ronnie used to gain his serious muscle mass.
Samir Bannout Workout He would train this split 3 days, then 1 day of rest and repeat.
Serge Nubret Workout He did 45-75 sets in a workout while resting less than a minute between each set.
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.
Shawn Rhoden Workout He uses a well-controlled 2-1-2 tempo for all his reps.
Steve Reeves Workout He gained the most muscle training three times a week and no more.
Sylvester Stallone Workout A sample of the type of training he would do for his Rocky Balboa movie.
Tom Platz Workout His training philosophy is he said "the harder the better" simple as that.
Toney Freeman Workout Toney believes in training hard 6 days a week.
Victor Martinez Workout Although he competes like a bodybuilder, training for strength is still his priority.