That 70's Routine - Flashback Thursday

The 1970′s produced the most impressive male physiques the world has ever seen. Arnold Schwarzenegger, Frank Zane, Franco Columbu, Lou Ferrigno, Boyer Coe, Bill Grant, Mike Mentzer and Serge Nubret to name some of the more well known popular figures.  The bodybuilders of the 70′s made Zeus and Hercules look like pencil necks. Old school bodybuilders trained for strength as well as muscle size. They would often do an exercise as heavy as can be until they found their one rep max. The 70′s era bodybuilders were in the gym 6 days per week doing lots of heavy work, resting very little, and spending a long time in the gym to achieve the look of perfection.










When following the 70′s workout routine be sure to not take too long of a rest period. One minute rest per set/superset is good. Resting very little and working very hard provides excellent fat-burning benefits. The exercises they used were the most basic, multi-joint movement that build the most muscle. They would start with the hardest and heaviest and work towards the lightest exercises.  In this article we'll lay out a few for you to follow; Oldies but goodies that are still used by all the top budybuilders in the industry today.

     Good luck, remember to keep good forum The rep scheme should fall between 5-12 reps per set, depending on how heavy the weight is, with 8 reps being ideal. You will start with lightweight and move up in weight with each set.  A favorite of Arnold Schwarzenegger’s was to combine two different exercises into a superset. That means doing two exercises in a row without stopping. For example: he would do a set of Flat Barbell Bench Press and then immediately do a set of Chinupswithout rest. Arnold would continue like that until all 5 sets were finished.

Super setting Chest and Back is an excellent way to build muscle, sweat out toxins and burn bodyfat because it’s very hard work.










70's Style Workout

Monday and Thursday:


Flat Barbell Bench Press – 5 sets / 1-12 reps per set

Incline Bench Press – 5 Sets / 5-12 reps per set

Flat Bench Dumbbell Flyes – 5 Sets / 8-12 reps per set




Chinups – As many sets as it takes to complete 50 Chinups

Bent Rows – 5 Sets / 8-12 reps per set

T-Bar Rows – 5 Sets / 8-12 reps per set



Tuesday and Friday:


Behind the Neck Barbell Press – 5 sets / 5-12 reps per set

Arnold/Scott Press – 5 Sets / 8-12 reps per set

Lateral Dummbell Raises – 5 sets / 8-12 reps per set



Barbell Curls – 5 sets / 8-12 reps per set

Incline Dumbbell Curls – 5 sets / 8-12 reps per set

Concentration Curls – 5 sets / 8-12 reps per set


Close Grip Bench Press – 5 sets / 8-12 reps per set

Standing French Press – 5 sets / 8-12 reps per set

Cable or Rope Pushdowns/Pulldowns – 5 sets / 8-12 reps per set


Wednesday and Saturday:


Squats – 5 sets / 5-20 reps per set

Hack Squats – 5 sets / 8-20 reps per set

Lying Leg Curls – 5 sets / 8-20 reps per set

Leg Extensions – 5 sets / 8-20 reps per set





Bodybuilders of the Golden Era ate BIG. In particular, they ate a lot of protein and saturated fat. Whole raw eggs were consumed by many as a staple protein/fat source. Steak, Beef, Chicken, and Tuna were staple protein sources as well. Carbohydrates were eaten during “bulking” (putting on weight) phases and were gradually reduced during “cutting” (losing weight) phases. Many of them made their own protein shakes consisting of raw eggs, milk powder and whatever else they could think to add.
Bodybuilders of the 1970′s were know to regularly use anabolic steroids to obtain their muscular size and low bodyfat percentage. The 70′s bodybuilders used steroids under the supervision and care of a trained physician. Steroids were perfectly legal in the 1970′s and were as easily obtained as any current prescription medication. With that being said don't get discouraged if your body doesn't transform into a Arnold physic.

"Get Fit or Die Trying"

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