Sergio Oliva Workout


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Sergio Oliva Bodybuilder Workout Routine

Sergio Oliva Workout

The Sergio Oliva Training Routine listed below, just like all The Myth's training had some unusual combinations, using high volume, 5 X 5 sets and then adding supersets with antagonistic training, was new in the 1960's. Sergio was ahead of his time, training 20 rep squats and hitting each body-part twice a week; he developed a body that got him 3 Mr. Olympia titles.

Monday:
Set 1. Bench-press with 200lbs for 8 reps, super-set with 15 reps on a chinning bar
Set 2. Bench-press with 220lbs 8 reps, superset with 15 reps on a chinning bar
Set 3. Bench-press with 260lbs for 8 reps, superset with 10 reps on a chinning bar
Set 4. Bench-press with 300lbs for 8, superset with 10 reps on a chinning bar
Set 5. Bench-press with 320lbs for 8 reps, superset with 8 reps on a chinning bar
Set 6. Bench-press with 350lbs for 8 reps, superset with 8 reps on a chinning bar
Set 7. Bench-press with 380lbs for 8 reps, superset with 5 reps on a chinning bar
Set 8 to 12. 80lbs D/B flyes, super-set with dips for 5 X 15 reps.

Tuesday:
On Tuesdays, Sergio worked his shoulders, biceps and triceps.
Most rep and set schemes followed a 55 pattern.
Military Press with 200lbs 5 X 15 reps
Heavy B/B Curls 5 X 5 reps, with 200lbs
French Curls 5 X 5 reps, with 200lbs
Scott Curls 5 X 10 reps, with 150lbs
Scott Curls with D/B 5 X 5 reps, with 60lbs D/B
Seated Triceps Ext. 5 X 5 reps with 60lbs D/B, super with Triceps Push Downs

Wednesday:
Sit-ups 10 X 50 reps
Leg Raises 5 X 20 reps
Side Bends with an empty Olympic Bar Behind Neck 5 X 200 reps
Squats 300lbs 5 reps, 400lbs 5 reps, 440lbs 5 reps, 470lbs 5 reps, 500lbs 4 reps
Standing Calf Raises 10 X 8 reps with 300lbs

Thursday:
Bench Press with 200lbs 5 reps, 220lbs 5 reps, 260lbs 5 reps, 300lbs 5 reps, 320lbs 5 reps, 350lbs 5 reps, 380lbs 5 reps
Press Behind Neck 5 X 5 reps, with 250lbs, superset with seated Rowing 200lbs
Seated D/B Press with 80 pound dumbbells, superset with Dips on a Dipping Bar for 5 X 8 reps

Friday:
Friday's workout was another heavy arm day, but also features more back work. For the most part, Sergio used fewer sets for biceps on this day.
Military Press 3 X 5 reps, with 200lbs
Barbell Curls 3 X 5 reps, with 200lbs
French Curls. 3 X 5 reps, 200lbs
Scott-Bench for Triceps using B/B 3 X 5 reps, with 200lbs
Scott-Bench for Triceps using D/B 3 X 5 reps, with 50 pound D/B superset with Triceps Push Downs
Chinning Behind Neck 5 X 5 reps
Chinning with Closed Hands 5 X 5 reps, superset with Triceps Machine Pushdowns

Saturday:
Sit-ups 5 X10 reps
Leg Raises 5 X 10 reps
Side Bends with Olympic Bar Behind Neck 5 X 50 reps
Squats 3 X 3 reps with 300lbs, 2 X 3 reps with 400lbs, 3 X 20 reps with 250lbs
Front Squats 5 X 10 reps, with 200lbs
Seated Calf Raises 5 X 5 reps, 200lbs


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