OLYMPIA CHAMPIONS PAST TO PRESENT FAVOURITE WORK-OUTS

LARRY SCOTT 2 OLYMPIAS 1965 – 1966
BICEPS / FOREARMS
Dumbbell Preacher curl 4 sets 6x repetitions
Barbell Preacher curl 4 sets 6-8xx repetitions
Barbell Reverse curl 4 sets 6 repetitions
Barbell Wrist curl 4 sets 15-20 repetitions
x End each set 6-8 partial reps / xx End each set 3-4 partial reps

SERGIO OLIVA 2 OLYMPIAS 1967- 1969
BACK
Pull-up (wide grip) 4 sets 10 repetitions (alternate bar touching back neck/front chin)
Chin 4 sets 10 repetitions
Lat Pulldown 4 sets 10 repetitions (alternate bar touching back neck/ front chin )
Seated Cable row 4 sets 10 repetitions (alternate wide/close grip)
Deadlift (wide grip)/ Barbell Goodmorning 3-4 sets 8-10 reps (alternate exercises)
T-Bar / Pullover machine 3-4 sets 8-10 reps (alternate exercises)

ARNOLD SCHWARZENEGGER 7 OLYMPIAS 1969-1975, 1980
CHEST
Barbell flat bench Press 5 sets 30,15,12,10,8,6 reps
Barbell incline bench Press 5 sets 30,15,12,10,8,6 reps
Dumbbell flat bench Fly 5 sets 30,15,12,10,8,6 reps superset with Dumbbell Pullover
Dumbbell flat bench Pull-over 5 sets 30,15,12,10,8,6 reps superset with Dumbbell Fly

FRANCO COLUMBO 2 OLYMPIAS 1976, 1981
SHOULDERS
Dumbbell Lateral raise 4 sets 10 repetitions
Dumbbell Bent raise 6 sets 10 repetitions
Barbell Overhead press (behind head) 4 sets 10 repetitions
Dumbbell Front raise 3 sets 8 repetitions
Cable Lateral raise 3 sets 10 repetitions

FRANK ZANE 2 OLYMPIAS 1977- 1979
ABDOMINALS
Partial Situp 3-4 sets 50 repetitions
Partial Leg raise 3-4 sets 75-100 repetitions
Partial Side bend/ Oblique Situp 3-4 sets 30-50 repetitions

CHRIS DICKERSON 1 OLYMPIA 1982
CALVES
45 Leg press Calf raise 3-5 sets 25-30 repetitions
Seated Calf raise 3-5 sets 25-30 repetitions
Standing Calf raise 3-5 sets 25-30 repetitions

SAMIR BANNOUT 1 OLYMPIA 1983
TRICEPS
Paralel bar Dip 5 sets 15-18 repetitions increase weight/decrease reps
Lying dumbbell French press 4 sets 8-10 repetitions
Cable overhead Extension 4 sets 8-10 repetitions
Dumbbell Kickback 3-4sets 10-15 repetitions

LEE HANEY 7 OLYMPIAS 1984- 1991
CHEST
Barbell Flat bench press 5 sets 8 repetitions
Barbell Incline bench press 4 sets 8 repetitions
Flat bench Db Fly 2-3 sets 10 repetitions

DORIAN YATES 6 OLYMPIAS 1992-1997
LEGS
Seat leg Extension 1 set 10-12 reps include 2 warmup sets
45 leg Press 1 set 10-12 reps include 2 warmup sets
Hack squat 1 set 10-12 reps include 1 warmup set
Lying leg Curl 1 set 8 reps include 1 warmup set
Barbell stiff legged Ddlft 1 set 8 reps include 1 warmup set
Standing Calf raise 1 set 10-12 reps
Seated Calf raise 1 set 10-12 reps

RONNIE COLEMAN 7 OLYMPIAS 1998- 2005
BACK
T-bar row 4 sets 1 warmup set 15 repetitions
3 sets 12 repetitions
One Arm Db row 3 sets 12 repetitions
Pullup (wide grip) 3 sets 12 repetitions
Lat Pulldown 3 sets 12 repetitions

JAY CUTLER 4 OLYMPIAS 2006,2007 2009,2010
LEGS
Leg Extension 4 sets 10 repetitions
45 leg Press 3 sets 15-20 repetitions 2-3 forced reps last 2 sets
Hack squat 3 sets 8 repetitions 2-3 forced reps last 2 sets
Smith machine squat 4 sets 8-10 repetitions 2-3 forced reps last 2 sets
Barbell Lunge 2 sets 8 per leg
Lying leg Curl 3 sets 10 repetitions 2-3 forced reps last set
Seated leg Curl 3 sets 10 repetitions 2-3 forced reps last set
Standing one leg Curl 3 sets 10 per leg

DEXTER JACKSON 1 OLYMPIA 2008
BICEPS
Seated dumbbell curl 4 sets 8 repetitions
Machine curl 4 sets 8 repetitions
Dumbbell Concentration curl 4 sets 10-12 repetitions

PHIL HEATH OLYMPIA- current 2011- present
SHOULDERS
Seated Db press 4 sets 8-10 reps
Dumbbell Lateral raise 4 sets 8-12 reps
Barbell front raise 4 sets 8-10 reps
One arm cable Lateral raise (behind back) 7 sets 8-10 reps
Cable Face pull 4sets 8-10 reps
Dumbbell bent Lateral raise 4 sets 8-12 reps employ FST 7
technique. Resting 30-45 seconds
Stretch target muscle