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Sergio Oliva Workout



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 5×5 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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