OLYMPIA CHAMPIONS FAVOURITE WORK OUTS

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

 

 

 

,

LINKEDIN
SOCIALICON
SOCIALICON
SOCIALICON
SOCIALICON