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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Bluto on May 14, 2007, 06:42:45 AM
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For the '77 Mr Olympia
Mondays, Wednesdays & Fridays:
CHEST : Barbell Bench Press, shoulder width grip, arms vertical with the bar. Elbows are never allowed to lock out. Warms up with 15 to 25 repetitions. From then on 5 sets, 8 to 10 reps. Incline Bench Press, 225 Ibs., 5 sets, 10 reps Dumbbell Flyes, 5 sets, 10 reps Cable Crossovers (standing) 5 sets, 12 reps
SHOULDERS: One arm lateral raise, with wrist-twisting action as arm travels up, so that at the top of the movement his thumbs point to the floor. 5 sets, 10 reps. Combination shrug & half lateral raise. Works up the rack, handling at maximum a pair of ninety pounders. (Has great faith in this movement!) 5 sets, 8 reps. Dumbbell presses, non-lock action, 5 sets, 8 reps. Lying lateral raise, slow and concentrated action 5 sets, 10 reps.
BICEPS: Regular Barbell Curl, elbows tucked into his sides much concentration, cheats only when he must. 6 sets, 6 to 8 reps. Concentration dumbbell curl, 6 sets, 10 reps. Alternate dumbbell curl. Completes movement with one arm before curling with the other, contrary to the usual practice. 5 sets, 6 to 8 reps. Close grip barbell curl (standing) 5 sets, 10 reps.
CALVES: Standing toe raises on machine, very heavy, 6 sets 10 to 12 repetitions. Seated calf raise on machine, 6 sets, 25 reps. *
ABDOMINALS: Leg raises hanging from chinning bar. Twists. Crunches, Sit-ups. Giant sets movements, 6 cycles. Works for burns.
Tuesdays, Thursdays & Saturdays:
THIGHS: Parallel squats, 10 to 12 reps, 6 sets. Thigh extensions on machine, tenses to full extension, holds for count of three before lowering weight. 15 to 20 repetitions, 6 sets. Leg curls on machine, 15 to 20 reps, 6 sets.
BACK: Bent over barbell row while standing on a bench to affect maximum stretch of lats. 5 sets, 10 reps. Wide grip pulldowns on lat machine,5 sets, 10 reps. these two movements done in superset style. T-Bar rows, 6 sets, 8 reps. Chins, 5 sets, as many as possible.
TRICEPS: One arm dumbbell extensions, 5 sets, 10 reps. Does not lockout, maintains continuous action. Lat machine pressdowns to full lockout, 5 sets, 10 reps. Lying French press with barbell, 6 sets, 8 reps. Close grip press, 6 sets, 10 reps.
* Ed trains his calves heavy one day and lighter the next. On lighter days he increases repetitions, working to a maximum of 20 to 25 reps per set.