Here are 13 workouts that contributed to each athlete’s stage-ready physique. Unfortunately, we can’t publish all the blood, sweat, tears and sacrifice that went into these workouts, but looking at the accompanying photos, the fruits of these men’s labor, should give you an idea.
*At the end of each set, after reaching failure with six full-range reps, Scott did 4–6 partial reps. **Scott performed 3–4 partial reps at the end of each set.
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Courtesy of Weider Health and Fitness / M+F Magazine
Sergio Oliva: 1967-1969
The Workout – Back
Exercise
Sets
Reps
Wide-Grip Pull-Up*
4
10
Chin
4
10
Lat Pulldown*
3-4
6-8
Seated Cable Row**
3-4
6-8
Wide-Grip Deadlift/Good Morning†
3-4
8-10
T-Bar Row/Machine Pullover†
3-4
8-10
*Oliva alternated between touching the bar behind his neck and in front of his head every other set. **Oliva alternated between using a wide grip and a close grip every other set. †Oliva alternated between the two exercises listed every other set.
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Zeller/(c)Fitness Publications, Inc/Courtesy of Weider Health and Fitness / M+F Magazine
Arnold Schwarzenegger: 1970-1975, 1980
The Workout – Triceps
Exercise
Sets
Reps
Close-Grip Bench Press
5-6
6-8
Cable Pressdown
5-6
6-8
Lying EZ-Bar French Press
5-6
6-8
Dumbbell Kickback
5
6-8
4 of 13
Courtesy of Weider Health and Fitness / M+F Magazine
Courtesy of Weider Health and Fitness / M+F Magazine
Chris Dickerson: 1982
The Workout – Calves
Exercise
Sets
Reps
Leg Press Calf Raise (toes out)
3-5
25-30
Seated Calf Raise (toes in)
3-5
25-30
Standing Calf Raise (toes straight)
3-5
25-30
7 of 13
Courtesy of Weider Health and Fitness / M+F Magazine
Samir Bannout: 1983
The Workout – Triceps
Exercise
Sets
Reps
Weighted Parallel-Bar Dip (erect torso)
5
15-8*
Lying Dumbbell French Press
4
8-10
Cable Overhead Extension
4
8-10
Dumbbell Kickback
3-4
10-15
*Bannout increased weight and decreased reps on every set (pyramid).
8 of 13
Courtesy of Weider Health and Fitness / M+F Magazine
Lee Haney: 1984-1991
The Workout – Chest
Exercise
Sets
Reps
Barbell Bench Press
5
8
Barbell Incline Press
4
8
Flat-Bench Dumbbell Flye
4
10
Cable Crossover
2-3
10
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Kevin Horton / M+F Magazine
Dorian Yates: 1992-1997
The Workout – Legs
Exercise
Sets
Reps
Leg Extension
1*
10-12
Leg Press
1*
10-12
Hack Squat or Smith-Machine Squat
1**
10-12
Lying Leg Curl
1**
8
Stiff-Legged Deadlift
1**
8
Standing Calf Raise
1**
10-12
Seated Calf Raise
1
10-12
*Didn’t include two warm-up sets. **Didn’t include one warm-up set.
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Chris Lund / M+F Magazine
Ronnie Coleman: 1998-2005
The Workout – Back
Exercise
Sets
Reps
T-Bar Row (warm-up)
1
15
T-Bar Row
3
12
One-Arm Dumbbell Row
3
12
Wide-Grip Pull-Up
3
12
Lat Pulldown (in front of head)
3
12
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Kevin Horton / M+F Magazine
Jay Cutler: 2006-2007, 2009-2010
The Workout – Legs
Exercise
Sets
Reps
Leg Extension
4
10
Leg Press
3
15-20*
Hack Squat
3
8-10*
Smith Machine Squat
4
8-10*
Barbell Lunge
2
8 per leg
Lying Leg Curl
3
10**
Seated Leg Curl
3
10**
Standing One-Leg Curl
3
10 per leg
*2-3 forced reps on the last two sets. **2-3 forced reps on the last set.
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Per Bernal / M+F Magazine
Dexter Jackson: 2008
The Workout – Biceps
Exercise
Sets
Reps
Seated Dumbbell Curl
4
8-12
Machine Curl
4
8-12
Concentration Curl
4
10-12
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Charles Lowthian
Phil Heath: 2011-2017
The Workout – Shoulders
Exercise
Sets
Reps
Seated Dumbbell Press
4
8-10
Lateral Raises
4
8-12
Barbell Front Raises
4
8-10
One-Arm Cable Lateral Raises (behind the back)
7*
8-12
One-Arm Cable Bent-Over Lateral Raises
4
8-12
Face Pulls
4
8-10
Dumbbell Bent-Over Lateral Raises
7*
8-12
*Employing trainer Hany Rambod’s FST-7 technique – resting 30-45 seconds between each set and alternating between stretching the target muscle and contracting it every other rest period.
