EHRLING WAHLGREN: SWEDISH SUPERMAN WORKOUT
10. January 2020 by Mr.Berg
In Sweden, Ehrling’s name is synonymous with bodybuilding, just as Arnold is in the USA, and Sergio is in the mid-west and Latim America. His food supplements and bodybuilding courses are the best sellers. He has appeared several times on Swedish television, not only to comment on exercise and health, but also on current events and health.
Ehrling won the Mr. Scandinavia title for the third time in a row; the only man to have ever done this.
Ehrling is not only one of the world’s best built men, but also one of the strongest. In 1969 he held the world’s deadlift record. He has both deadlifted and hacklifted 770lb. officially.
In the gym, he has done more than this. Dan Lurie, who sponsored his trip to New York for the Mr. World, has dubbed him “The Wedish Superman.”
At a height of 5’8″ and a bodyweight of 220lb., Ehrling Wahlgren’s arms tape an incredible 22 inches! He has never been defeated for “Best Arms” in a contest. He also possesses one of the best backs around, with a great lat spread and tremendous thickness.
The following is the routine he is using to prepare himself for a Mr. World victory. This is a very advanced routine and the average bodybuilder or beginner would be way over-trained if he tried this:
Monday – Wednesday – Saturday
Chest
Tri-Set 1 5 sets, 6-8 reps
Benchpress 5 sets, 6 – 10 reps
Incline Flys 5 sets, 6-10 reps
Parallel bar dips with weight 5 sets, 6-10 reps
Tri-Set 2 5 sets, 8-10 reps
Incline Barbell Press
Decline flys
Pulley cross-over
BACK
Tri-Set 1 5 sets, 10 -12 reps
Wide grip chin-up
Bent over row
Stiff-legged deadlift
Tri-Set 2 5 sets, 6-8 reps
Narrow grip chin-up
End of bar row
Dumbbell pullover
THIGHS 5 sets of 10
Super- Set 1
Full squat
Leg Extension
Super Set 2 5 sets of 10
Hack lifts
Thigh Curl
Super-Set 3 5 sets of 15
Ballet Squat
Leg Press
Calves 15 sets, 20-40
Calf Raise on calf machine
Calf on leg press
Calf raise with wt across knees
Above: Six of the favorite exercise that Wahlgren uses in his training- the triceps press on lat machine at upper right, the dumbbell curl on incline bench, then the triceps press with dumbbell. At lower left we see him doing the floor pulley curl on the preacher bench. Then a fine triceps exercise, the reverse dip, then the reverse curl for his forearms and biceps
Tuesday – Thursday
Shoulders
Tri-Set 1 5 sets, 6-8 reps
Press behind neck
Seated side laterals
Alternate dumbbell front raise
Tri-Set 2 5 sets, 8-10 reps
Alternate dumbbell press
Upright barbell row
Bent forward laterals
ARMS
Tri-Set 1 5 sets, 8-10 reps
Dumbbell tricep press
Barbell Scott bench curl
Tricep dips
Tri-Set 2 5 sets, 6-8 reps
Dumbbell over incline curl
Barbell tricep press
Pulley curls
Tri-Set 3 5 sets, 15-20 reps
Wrist curls
Reverse curls
Lying tricep extensions
WAIST
Tri-Set 4 5 sets, 50-100reps
Sit-ups
Leg-lifts
Jack-knives
CALVES
Tri-Set 5 15 sets, 20-40
Calf raise on calf machine
Calf raise on leg press
Calf raise with wt. across knees
On Friday and Sunday Ehrling takes a day off training so his muscles can recover from this super routine.
His diet consists of lot of meat, fish, eggs and dairy products. He always eats plenty of fresh fruits and vegetables. This includes whole grains. Unlike many American bodybuilders, Ehrling never goes on meat and water diets because he knows he will lose too much size.
For definition he cuts his grains down to one slice of whole wheat bread a day, lowers his consumption of dairy products and speeds up his workouts.
