Lou Ferrigno Workout


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Lou Ferrigno Bodybuilding Workout Plan

Lou Ferrigno Workout

Lou Ferrigno is a well-known actor, fitness trainer and retired professional bodybuilder who was born in Brooklyn New York on November 9, 1951. Lou became famous for the lead role he played in "The Incredible Hulk" movie and TV series. Lou stands 6'4" tall and competes at 285lbs with a lot of muscle.

Most tall bodybuilders find it impossible "filling out" without steroids, but Lou Ferrigno carried his huge mass proportionately with good symmetry to boot. Bodybuilding commentators have said more than once that if Lou hadn't spent 17 years acting in movies, he may have won many Mr Olympia's.

Over the years Lou has offered an enormous amount of free advice to his many fans across the world. Below are just a few of them you should consider before trying his split training routine below:

1. PRESSING GRIP

Don't use a very wide grip on chest presses, only slightly wider than your shoulder width. It gives you a better stretch and you'll get a tighter contraction when you get to the top.

2. BASIC TRAINING

Basics are the key to building muscle mass; if you train using your largest muscles working together you'll get stronger on these important basic compound lifts, and grow. A very good full-body workout using only bench-press, squats, and barbell rows is all it takes.

3. DUMBBELL PULLOVER

The D/B pullover is the best movement for tying your back and chest together, because it hits directly on your serratus and stretches the rib cage. Use higher reps on pullovers, like 10 to 15 reps on each set.

Monday (Day 1): Chest and Back
Barbell Bench-press 5 X 6-8 reps
Incline Barbell Bench-press 5 X 6-8 reps
Dumbbell Pullovers 5 X 6-8 reps
Chest Flyes 5 X 6-8 reps
T-Bar Rows 5 X 6-8 reps
Dips 5 X 6-8 reps
Dead lifts 5 X 6-8 reps
Bent-over Rows 5 X 6-8 reps
Chin ups 5 X 6-8 reps
Pull ups 5 X 6-8 reps

Tuesday (Day 2): Shoulders and Arms
Military Press 4-5 X 8-10 reps
Dumbbell Overhead Press 4-5 X 8-10 reps
Bench Press 4-5 X 8-10 reps
Behind the Neck Press 4-5 X 8-10 reps
Front D/B Raises 4-5 X 8-10 reps
Side D/B raises 4-5 X 8-10 reps
Barbell Curls 4-5 X 8-10 reps
Scott Press 4-5 X 8-10 reps
Dumbbell Curls 4-5 X 8-10 reps
Concentration curls 4-5 X 8-10 reps
Cable Pull downs 4-5 X 8-10 reps
Cable pushdowns 4-5 X 8-10 reps
D/B Curls 4-5 X 8-10 reps
Standing French Press 4-5 X 8-10 reps
Skull crushers 4-5 X 8-10 reps

Wednesday (Day 3) Legs:
Leg curls 5 X 10 reps
Leg extensions 5 X 10 reps
Leg press 5 X 10 reps
Squats 5 X 10 reps
Hack squats 5 X 10 reps

Thursday (Day 4) Chest and Back:
Chest Flyes 5 X 6-8 reps
T-Bar Rows 5 X 6-8 reps
Dips 5 X 6-8 reps
Dead lifts 5 X 6-8 reps
Chin ups 5 X 6-8 reps
Pull ups 5 X 6-8 reps

Friday (Day 5) Shoulders and Arms:
Barbell Curls 4-5 X 8-10 reps
Scott Press 4-5 X 8-10 reps
Dumbbell Curls 4-5 X 8-10 reps
Cable pushdowns 4-5 X 8-10 reps
Cable Pull downs 4-5 X 8-10 reps
Standing French Press 4-5 X 8-10 reps
Dumbbell Curls 4-5 X 8-10 reps
Concentration curls 4-5 X 8-10 reps

Saturday (day 6) Legs:
Leg curls 5 X 10 reps
Squats 5 X 10 reps
Leg extensions 5 X 10 reps
Hack squats 5 X 10 reps
Leg press 5 X 10 reps

Sunday (Day 7) Rest Day:


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