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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."

Rich Gaspari Pre-Competition Workout Routine

Rich Gaspari

Here is the routine Gaspari used for the final eight weeks before a competition:

Day One: Morning Workout

Calves

Donkey Calf Raises — 5x15

Done with up to two people on his back and a dip belt with added weight. Drop sets were incorporated by having one person get off his back, then the other, and then the loaded dip belt.

Seated Calf Raise — 5x15

Increase weight each set and the last set would be a triple-drop set.

Chest

Incline Dumbbell Press — 5x8-12

Last set to failure

Tom Platz's 1981 Legs Workout Routine

Tom Platz profile picture

Tom Platz performing leg extensions 

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

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

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