![]() ![]() You will notice that there is no direct hamstring work. On Wednesday, Sergio worked abs first, then heavy squats and calves. ![]() 5 sets, 5 reps with 60 pound dumbbell, supersetted with Tricep Press Downs Most rep and set schemes followed a 5×5 pattern.Įxtending Heavy Curls. On Tuesdays, Sergio worked his shoulders, biceps and triceps. The set, rep and weight scheme for dipping was not provided by Sergio Oliva. ![]() Bench Press 380 x 8, 5 reps on chinning barĥ sets of 15 reps with 80 pound dumbbells, supersetted with dipping. Bench Press 350 x 8, 8 reps on chinning bar Bench Press 320 x 8, 8 reps on chinning bar Bench Press 300 x 8, 10 reps on chinning bar Bench Press 260 x 8, 10 reps on chinning bar Bench Press 220 x 8, 15 reps on chinning bar Bench Press 200 x 8, 15 reps on chinning bar On Monday, Sergio Oliva blasted his chest with bench press, dips and flyes, and also worked his back with chinups.īench Press supersetted with Chinning Bar. Any other exercises printed in any other magazine are false. Since 1970 these are the only exercises I have been doing. In the Augsut/September 1973 issue of MTI, Sergio Oliva had this to say: His training routine involved some interesting combinations…high volume, 5×5 work, supersets, antagonistic training, a modest – but heavy – squat workout, 20 rep squat sets, and the philosophy of hitting each muscle group twice a week. Sergio Oliva stated that the following routine was his only true exercise program.
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