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Below is the Brawn workout Routine.

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Biceps Routine:

No. 1 - Regular Barbell Curls:  5 Sets of 10 Reps

No. 2 - Seated Alternate Dumbell Curl: 5 Sets of 10 Reps

No. 3 - Close Grip Barbell Curl: 4 Sets of 8 Reps

No. 4 - Concentration Pulley Curls: 5 Sets of 10 Reps

Triceps Routine:

No. 1 - Seated Press From Behind The Neck: 4 Sets of 8 Reps

No. 2 - Parallel Bar Dips: 2 Sets of as many reps as possible

No. 3 - Standing Triceps Extension With Close Grip: 4 Sets of 8 Reps

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Arnold's Level 2 Exercise Program from his book Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.

 

Monday / Wednesday/ Friday

 

Chest

 

Bench Press: 5 sets of 8 to 12 reps

 

Incline Press: 5 sets of 8 to 12 reps

 

Pullovers: 5 sets of 8 to 12 reps

 

Back

 

Chin-Ups: (do as many repetitions at a time as you can until you reach a total of 50 reps)

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Here's a workout Arnold suggested for an individual that has been exercising using calisthenics for several weeks to get in shape and is ready to start lifting weights. Below is the program:

Monday and Thursday Program

Legs:

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Larry Scott (1938-2014) was diagnosed with Alzheimer's Disease in 2010, and succumbed to complications from the disease on March 8, 2014. His contributions to health and fitness helped accelerate the growth of bodybuilding as a sport and as a life style. He was the first Mr. Olympia and a great teacher, he will be missed.

Larry Scott still had big arms later in life.

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Tommy Kono was a tremendously talented weightlifter who was a world and Olympic champion for the United States back in the fifties.

Kono stated that back in 1952 when he was training for the Olympics (Kono won the lightweight gold medal that year), he would train three days a week on only four exercises, and equal or exceed world record totals during his training.

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Bill's intermediate to advanced training routines includes training 4 times per week maximum, with each workout session lasting about 1.5 hours. Read full workout below:

 

 

Bill trains his different muscle groups as follows:

 

 Mondays: chest, back and shoulders (super-sets for chest and back)

 Tuesdays: Arms and legs (super-sets for arms)

 Wednesday: off

 Thursday: repeat Monday

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The York Barbell Course Part 3

Here is the third of the four York Barbell Courses designed by Bob Hoffman.

The York courses were the standard for the majority of up and coming weight trainers back in the day.

Follow the course for 12 weeks and then move on to Course No. 4

York Barbell Course No. 3

Warm-up… Light Power Snatch

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I read an article and thought they might be of interest to my fans. The University of California findings on the effects of Triclosan on muscle contraction seemed to impair heart and skeletal muscle contractility in living animals. The study was done on fish and mice. Triclosan is an anti-bacterial chemical found in soaps, tooth pastes, hand sanitizers and other household items. Mice given a single dose of Triclosan had 18% reduction in grip strength for over an hour after only 20 minutes from being given the dose.

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Lou Ferrigno quote: "From what I see, most people train one bodypart a week. I think you should do more that that, hit it twice a week. They’re also doing 20 sets, which is way too many. I believe you should do only 10 to 12 sets, max, per bodypart. After every 72 hours or so, you should hit that part again. You can rotate exercises.

 

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Charles Atlas

 

Charles Atlas daily exercise routine he maintained until about age 77:

  • 50 knee bends
  • 100 sit-ups
  • 300 push-ups
  • Daily run on the beach

The last 2 years of his life he spent reading the bible and running on the beach.

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The following two images contain the routine that Mike Mentzer used prior to his Heavy Duty training and how his physique was built. You will note this routine is nothing like what Mike advocated later in his career. It is not one set to failure. The program is reported to be one Mike actually followed to a "T".

Mike Mentzer's Routine Page 1

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*All of these are quotes from Serge Nubret's postings on several bodybuilding forums directly from the man himself*

*English is not Serge's first language so the grammar and sentence structure can be difficult to read sometimes*

 

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Carla Dunlap

Carla Dunlap

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Rachel McLish

Rachel McLish

Rick Wayne Late 1960's

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