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