STRETCHING

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."

EXERCISES

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

Quads:

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

Warm-up: 
A few warm-up sets of light flyes 10 pound dumbbells

Incline Barbell Press (30 degree angle):
45 pounds (Bar only) 25 reps
135 pounds 25 reps
185 pounds until muscle failure
225 pounds until muscle failure
275 pounds until muscle failure
315 pounds until muscle failure

Incline Dumbbell Presses 8 to 12 sets: (go lighter after each set)
130 pound dumbbells until muscle failure

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."

Day 1 – Shoulders & Tri’s & Abs

Shoulders
Smith machine presses
1×15 warmup set
1×12 warmup set
1×8-10
Seated laterals
1×12 warmup set
1×8-10
One-arm cable laterals
1×20 warmup set
1×8-10
Dumbbell Shrugs
1×12 warmup set
1×10-12

Triceps
Triceps pushdown
1×15 warmup set
1×12 warmup set
1×8-10
Lying EZ-curl barbell extensions
1×12 warmup set
1×8-10

Abs