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Bodybuilding and Fitness Workout Routines Various Routines and Methodology. Exact routines broke down for you to follow.




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Old 12-13-2015, 08:47 AM
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Franco Columbu's Training Routine

Spread out over 5 times a week on a split schedule

Chest: (3 times/week)
Bench Press 6-9 x 15-2 (pyramid)
Incline Press 5-6 x 8
Flyes/Dips 4 x 8 (supersets)

Back: (3 times/week)
Chins (front and back) 10 sets
T-Bar Rows 4 x 10
Pulley Rows 5 x 10

Delts: (3 times/week)
Press Behind Neck 4 x 8
Standing Laterals 5 x 10
Bent Over Laterals/Front Raise 5 x 10 (supersets)

Calves: (4-5 times/week)
Standing Toe Raise 5-10 x 15
Donkey Toe Raise 5-10 x 15
Toe Raise on Machine 5-10 x 15

Abs: (everyday)
Bent Knee Sit-ups/Crunches 4 supersets

Thighs: (3 times/week)
Squats or Leg Press 5 x 12-15 (pyramid)
Leg Extensions 8 x 15
Leg Curls 5 x 15

Forearms: (3 times/week)
Reverse BB Curls 5 x 10-12
Seated DB Wrist Curls 5 x 10-12

Tris/Bis: (3 times/week)
Pressdowns/Incline Curls (5 supersets)
French Press/Preacher Curls 4 x 10 (supersets)
Narrow Grip Bench Press/Concentration Curl or Seated DB Curl 3 x 10 (supersets)


from "3 More Reps-Book 1" (1978)
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Old 12-13-2015, 12:38 PM
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amazing how they were able to do so much volume in such frequency....
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