HARDCORE ROUTINES

On page 158 of the July issue of FLEX magazine we start to countdown the top 10 hardest-training bodybuilders of all time. (If you have an opinion on this, we encourage you to express it in the FLEX Forums.) And now we’re offering the routines that helped put them on the list.

EXERCISE	SETS	REPS
ROY CALLENDER’S BACK FROM ROUTINE
Barbell pullovers	10-15	10-12
Behind-the-neck pullups	8-10	8-10*
Front chins	8-10	8-10*
V-handle chins	8-10	8-10*
Front pulldowns	8-10	8-10
Behind-the-neck pulldowns	8-10	8-10
T-bar rows	8-10	8-10
Seated cable rows	8-10	8-10

* Weighted

EXERCISE	SETS	REPS
BRANCH WARREN’S CHEST WORKOUT
Incline barbell presses	3	8-10*
Barbell bench presses	3	8-10*
Dumbbell bench presses	3	8-10*
Incline dumbbell flyes	3	8-10*
Weighted dips	2	20-25†

* Sets typically include one to three forced reps. Even precontest, Warren uses over 400 pounds on the first two exercises.

† These are drop sets, performed with heavy chains around his neck, shedding a chain each time he reaches failure.

EXERCISE	SETS	REPS
RICH GASPARI’S LEG ROUTINE
Leg extensions	4-5	12-20*
Leg presses	4-5	8-12†
Hack squats	3	12-15
superset with Sissy squats	3	12-15
Smith machine lunges	4	12-15
Lying leg curls	8	10-15
Seated leg curls	4	12-15

* Last two sets are drop sets followed by negative reps.

† Last set is a lengthy drop set, consisting of 90-pound drops and 5-6 reps per drop.

EXERCISE	SETS	REPS
JOHN DEFENDIS’ TRICEPS ROUTINE
Lying triceps extensions	10	10-15
superset with Pushdowns	10	10-15
Seated triceps extensions	8	10-15
superset with Weighted bench dips	8	10-15
Close-grip bench presses	8	10-12
Behind-the-back pushdowns	8	10-15

EXERCISE	SETS	REPS
CHRIS CORMIER’S CHEST ROUTINE
Incline barbell presses	4	12-6*
Flat dumbbell presses	4	8-12*
Incline flyes	3	8-10*
Cable crossovers	3	8-12*

NOTE: This was a typical Cormier routine in the ’90s.

* Often includes two or three forced reps.

EXERCISE	SETS	REPS
RONNIE COLEMAN’S BICEPS ROUTINE
Barbell curls*	4	10-12
Seated alternating dumbbell curls†	3	10-12
EZ-bar preacher curls	3	10-12
Cable curls	4	10-12

*Up to 225 pounds

†Up to 100-pound dumbbells

EXERCISE	SETS	REPS
CASEY VIATOR’S SHOULDER ROUTINE
One-arm machine side laterals	4-5	8-12
Behind-the-neck seated presses	4-5	6-8
Dumbbell side laterals	4-5	8-10
superset with Upright rows	4-5	6-8
Machine rear laterals	4-5	8-15
Machine presses	4-5	6-8

EXERCISE	WARM-UP SETS	SETS	REPS
DORIAN YATES’ BACK WORKOUT
Hammer Strength pulldowns	2	1	8-10*
or Nautilus pullovers	2	1	8-10*
Underhand barbell rows	1	1	8-10*
Hammer Strength one-arm rows		1	8-10*
Cable rows		1	8-10*
Back extensions		1	10-12
Deadlifts	1	1	8

* Sets were typically extended with forced reps, negatives and/or rest-pause reps.

EXERCISE	SETS	REPS
TOM PLATZ’S LEG ROUTINE
Squats	8-10	30-6
Hack squats	5	10-15*
Leg extensions	5	10-15*
Lying leg curls	6-10	10-15*

* Sets typically extended far beyond failure via forced and/or partial reps.

EXERCISE	SETS	REPS
DAVID HENRY’S BICEPS WORKOUT
Hammer curls (warm-ups)	1-2	10-12
(working)	1*	9-15

NOTE: This workout is preceded by back training and followed by extreme stretching.

* The working set is performed rest-pause style with two rests, thus reaching failure three times. At the conclusion of the set, he holds a static contraction.

sourse: http://www.flexonline.com

Comments (1)
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get over ex says:

July 31, 2010 at 9:09 pm

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