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Publié par Eric Evrard

Arnold Schwarzenegger — Arm Routine
1. Cheat Barbell Curl 6 x 6
2. Seated Dumbbell Curl 6 x 6
3. Concentration Curl 6 x 10
4. Triceps Pressdowns 6 x 10
5. Barbell French Presses 6 x 8
6. Single-Arm Triceps Stretch 6 x 10

Franco Columbu — Chest Routine
1. Bench Press 7 x 6-8
2. Incline Barbell Press 4 x 6-10
3a. Flat-Bench Dumbbell Flyes 2-3 x 8-12
3b. Parallel-Bar Dips 2-3 x 10-15

Larry Scott — Shoulder Routine
1a. Standing Dumbbell Press 4-5 x 6
1b. Prone Incline Dumbbell Laterals 4-5 x 6-8
1c. Cable Bent Laterals 4-5 x 6-8
2. One-Arm Laterals 5 x 8

Sergio Oliva — Back Routine

1. Wide-Grip Chin-Ups 4-6 x 10
2. Close-Grip Chin-Ups 4-5 x 10
3a. Wide-Grip Pulldowns 4 x 6-8
3b. Close-Grip Pulldowns 4 x 6-8
4a. Wide-Grip Pulley Rows 3-4 x 6-8
4b. Close-Grip Pulley Rows 3-4 x 6-8
5a. Wide-Grip Pulldowns 3-4 x 6-8
5b. Close-Grip Pulldowns 3-4 x 6-8
6a. Deadlifts 3-4 x 6-8
6b. Good Mornings 3-4 x 6-8

Casey Viator — Forearm Routine
Day 1
1. Zottman Curls 5 x 6-10
2. Barbell Wrist Curls 5 x 15-20
3. Barbell Reverse Wrist Curls 5 x 15-20
Day 2
1. Barbell Reverse Curls 5 x 6-10
2. One-Arm Dumbbell Wrist Curls 5 x 15-20
3. Supported Barbell Reverse Wrist Curls 5 x 15-20



Mohamed Makkawy — Abdominal Routine

1. Lying Leg Raise 5 x 15-25
2. Hanging Leg Raise 5 x 15-25
3. Hanging Knee-Ins 5 x 15-25
4. Bent-Knee Sit-Ups 5 x 15-25
5. Twisting Sit-Ups 5 x 15-25
6. Cross-Ankle Crunch 5 x 15-25

Tom Platz — Leg Routine

1. Back Squat 2 x 25-50
2. Hack Squat 4 x 20
3. Leg Extension 4 x 20
4. Leg Curl 4 x 20

Chris Dickerson — Calf Routine
1. Seated Calf Raises 3-5 x 25-30
2. Standing Calf Raises 3-5 x 25-30
3. Donkey Calf Raises 3-5 x 25-30 

Training des pros

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