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Shawn Ray's Off Season Diet

Shawn Ray

Shawn's off-season diet:

6AM - 10 egg whites, 3 yolks, large oatmeal, ground beef, whole wheat toast 

9AM - New York steaks, baked potato, nuts 

12PM - 3 large chicken breasts, steamed rice, almonds 

3PM - 1lb ground beef, pasta, mushrooms, peppers, etc. 

6PM - 12 egg whites, 1 yolk, oatmeal with banana or strawberries 

9PM - 2 slices whole wheat bread with jelly & peanut butter

Gary Strydom's Workout Routine

Gary Strydom

* Uses basic movements to hit the big muscle groups. Examples: bent over rows, dumbbell presses and squats. 

Workout Schedule
A typical two weeks in my training break down as per body part/day
Monday:        Legs
Tuesday:       Chest
Wednesday: Back
Thursday:      Back legs
Friday:           Shoulders
Saturday:      Arms
Sunday:         Off

Shawn Ray's Chest Workout Routine

Shawn Ray

From an article Shawn Ray wrote: "Below is a "Snap Shot" of some Basic exercises, reps and sets that helped me achieve a Hall of Fame Physique and my Pro Card after 3 years of competition on the amateur level":

Dumbbell Bench Press- I typically begin with a pair of 50lb Dumbbells for 20 Reps (Stretch & Squeeze). Each subsequent Set I would pick up heavier and heavier Dumbbells and my Reps would drop accordingly.
1- 75lbs for 15 Reps
2- 100lbs for 12 Reps
3- 125lbs for 10 Reps
4- 150lbs for 8 Reps

Flat Bench Flyes- My number 2 exercise as I am flush with blood, I have a good pump and I'm thoroughly warmed up by now.
1- 45lbs for 15 Reps
2- 55lbs for 12 Reps
3- 60lbs for 10 Reps
4- 65lbs for 8 Reps

Lee Labrada Workout Routine

Lee Labrada

Lee Labrada's Workout Routine: 

3 days on/1 day off/2 days on/1 day off 
Rotate Workouts 1, 2, 3.

For example:
Monday - Workout ONE: Chest/Shoulders/Triceps
Tuesday - Workout TWO: Back/Biceps
Wednesday - Workout THREE: Legs/Abs
Thursday - Rest
Friday - Workout ONE: Chest/Shoulders/Triceps
Saturday - Workout TWO: Back/Biceps
Sunday - Rest

For back and legs (large body parts) I choose 4 exercises and do 3-to-4 sets, 8-to-12 reps of each - total of 12-16 sets.
For chest and shoulders (medium body parts) I choose 3 exercises and do 3-to-4 sets, 8-to-12 reps of each - total of 9-12 sets.
For biceps, triceps and calves, I do a total of 6-to-9 sets, 8-to-12 reps each.

Monday Workout 1: Chest/Shoulders/Triceps 

Chest Exercises:

Cedric McMillan Workout Routine

Cedric McMillan: Deltoid, Back & Leg Workout
Cedric workout in detail - Part 1

Back Routine

Exercise 1) Pulldowns or Pull-ups

 3 sets x 12 - 20 reps


Exercise 2) Seated Cable Rows or Barbell Rows

 3 sets x 12 reps


Exercise 3) Left Lat One-arm Seated Incline Cable Pulldowns

 2 or 3 sets x 12-20 reps

Kai Greene's Workout Routine

Kai Greene

Before starting his workout session, Kai does 30 minutes of cardio exercises. By doing cardio he increases endurance and blood flow that he needs for his workout session.


3 sets of Bench Press of 15-20 reps
3 sets of Dumbbell Fly of 15-20 reps
3 sets of Declined bench Press of 15-20 reps

Kai Greene bench pressing heavy weight

Flex Wheeler's Arms Workout Routine

Flex Wheeler


Barbell Curls – From a standing position, curl a barbell up to full range and release. Perform 5 sets of 10-12 reps.

Dumbbell Concentration Curls from Preacher Bench - This arm exercise isolates each bicep separately providing maximum stress and muscle mass. At the top of each curl, squeeze the bicep as hard as possible and supinate your wrist (or turn it outward). Perform 5 sets of 10-12 reps.

Seated Concentration Curl – This exercise also isolates each bicep separately providing maximum stress and muscle mass.  While seated on a bench, use your inner thigh for elbow support to minimize the movement of the upper arm and shoulder. At the top of each curl, squeeze the bicep and supinate your wrist. Perform 5 sets of 10-12 reps.


Pushdowns – From a triceps pushdown machine, keep your elbows as close to your body as possible and squeeze your triceps with each pushdown. Do 5 sets of 10-12 reps.

Mohamed Makkawy's Olympia Workout Routine and Diet

Mohamed Makkawyt

Below Mohamed Makkawy explains his workouts as he prepares for 1983 Mr. Olympia contest in an article he wrote:

"This is the way I am currently training. Every morning, Monday to Friday I work my legs completely. On every afternoon of these same days I work my back. On Monday and Thursday nights I work my chest. Tuesday, Wednesday, Friday and Saturday nights I work my arms. And if you think I take a rest on Sundays you're mistaken! As the contest season comes around I do not allow myself this luxury. Most Sundays I will do some miscellaneous exercises, training any area that I feel needs extra attention. Currently I am doing some back and shoulder work during these Sunday sessions."

"The last time details of my training routine were published I was performing most exercises for twelve reps each set. Right now I am doing eight reps in most exercises, handling a little more weight than I used to with twelve reps. I am noticing that my calves, as well as my back and arms, are all growing well. Of course this does not mean that eight reps are necessarily better than twelve. It is probably the shock value of the change–over."

Dennis Newman's Chest Workout Routine

Dennis Newman

Warm up
Bench press 4 sets 10 to 12 reps (increase weight after each set)

Chest Workout:

Flat dumbbell press superset with Incline smith machine: 4 sets 10-12 reps 

Incline dumbbell presses: 4 sets 10-12 reps

Pushups: 4 sets until muscle failure

Phil Heath's Workout Routine

Phil Heath

Monday (Hamstrings, Calves and Quads)
4 Sets of Stiff-Leg Deadlifts of 8-10 reps
4 Sets of Lying Leg Curls of 8-10reps
7 Sets of Seated Leg Curls of 10-12reps
4 Sets of Standing Calf Raises of 15-20reps
4 Sets of Leg Press Calf Raises of 20 reps
7 Sets of Seated Calf Raises of 15 reps
4 Sets of Extensions of 10-12 reps
4 Sets of Front Squats of 10-12 reps
3 Sets of Leg Presses of 12 reps
7 Sets of Hack Squats of 7 reps

Andreas Munzer's Legs Workout Routine

Andreas Munzer

Front of legs (Quads):
4 sets of 8-12 reps
Hack squats: 4 sets of 8-12 reps
Leg extensions: 4 sets of 8-12* reps
Lunges: 4 sets of 8-12 reps

Lying leg curls:
4 sets of 8-12* reps
Seated leg curls: 4 sets of 8-12* reps
Standing leg curls: 4 sets of 8-12* reps

* Followed by three or four negative reps

Tom Platz's 1981 Legs Workout Routine

Tom Platz profile picture

Tom Platz performing leg extensions 


Squats: 8-10 sets, 20-8 reps, 635 lbs max weight
Hack squats: 5 sets, 10-15 reps, 500 lbs max weight
Leg extensions: 5-8 sets, 10-15 reps*, 350 lbs max weight

Lee Haney's Workout Routine

Lee Haney with Mr. Olympia medal and trophy.

Mr. Olympia Lee Haney used a 3 day on, 1 day off training routine. The split was as follows:
Day 1 – Chest and Arms
Day 2 – Legs
Day 3 – Back and Shoulders
Day 4 – Rest

Calves and Abs
Calves and abs are trained daily.

For calves, Lee Haney used the following setup:
Use heavy resistance
Standing Calf Raise – 6 sets x 15-20 reps *
Seated Calf Raise – 3-4 sets x 15-20 reps
*May use Donkey Calf Raises
For abdominals Lee would perform 3 exercises:
Vertical Leg Raise – 4 sets x 15-20 reps
Incline Sit Ups – 4 sets x 15-20 reps
Seated Leg Raise – 4 sets x 15-20 reps

Kal Szkalak Workout Routine

Kal Szkalak


Bench press: 4 sets, 8 reps

Incline press: 4 sets, 8 reps

Decline press: 4 sets, 8 reps

Pulley crossovers: 4 sets, 8 reps

Pullover w/dumbbell: 4 sets, 8 reps


Chins: 4 sets, 10 reps

T-Bar rowing: 4 sets, 8 reps

Dumbbell rowing: 4 sets, 8 reps

Seated rowing: 4 sets, 8 reps

Pulldowns to back of neck: 4 sets, 8 reps

Close grip pulldowns: 4 sets, 8 reps


Paul DeMayo's Quadzilla Legs Workout Routine

Paul DeMayo


DeMayo stretched before each set of leg work. "It's the only way that I can unravel and undo the kinks that would otherwise crimp my legs like a knotted rope," he says. "It's crucial for injury prevention."


Squats: 5-7 sets of 6-12 reps
Hack squats: 3-5 sets of 8-12 reps
Leg extensions: 3-5 sets of 10-12 reps
Lying leg curls: 3-5 sets of 8-12 reps
Stiff-leg deadlifts: 3-5 sets of 10-12 reps