1 2 3

You are here

Andreas Munzer's Legs Workout Routine

Andreas Munzer

Front of legs (Quads):
Squats:
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

Hamstrings:
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

Eddie Robinson Legs Workout Routine

Eddie Robinson

Eddie Robinson Legs Workout Routine:

Calves:
Standing Calf Raises (alternating toe position): 4 sets of 10 reps
Seated Calf Raise: 4 sets of 10 reps

Quads:
Leg Extensions: 4 sets of 10 reps
Squats: 5 sets of 10 reps
Front Squats: 4 sets of 10 reps
Leg extensions (superset with one leg at a time leg extensions using lower weight): 3 supersets of 30 reps

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

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:

Dorian Yates Workout Routine

Dorian Yates

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

Mike Christian's Arms Workout Routine

Mike Christian

Biceps
Barbell Curls: 4 sets 8-10 reps
Dumbell Incline Curls: 4 sets 8-10 reps
Machine Preacher Curls: 4 sets 8-10 reps 
Two Arm Cable Contraction Curls: 4 sets 8-10 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."

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

Pages

Subscribe to Pumping Iron Mag RSS