Скачать или смотреть Sergio Oliva The Myth Mr Olympia Routine | How Sergio The Myth Trained for The Mr. Olympia

How did "The Myth"; Sergio Oliva train for the 1967 Mr. Olympia Contest? What follows may appear to be a bizarre or disorganized training routine, but it gave Sergio the results he was after.

Monday & Thursday

Bench press with chin behind the neck. Sets of 10 reps done between sets of bench presses as I work up to 400 pounds six sets pyramid up.
Pull ups. Sets of 10 done between sets of bench presses as I work back down to 135 pounds six sets
Press behind neck 10×5 super set with wide grip dips 5×10
Tricep press downs 5×15 superset with dumbbell press 5×15
Barbell upright row 5×10 superset with bent over rowing 5×10

Tuesday and Friday

Set up 5×50
Heel raises 5×25
Seated dumbbell curl 5×15 superset with standing bicep curl 5×10
Tricep extensions 5×10 superset with one arm tricep press downs 5×15
Dumbbell preacher curl 5×10 superset with seated tricep press 5×10

Wednesday

Sit up 25×15 followed by twist with broomstick two minutes of side to side twist between sit up sets
Leg raises 25×15
Squats 6 x 10 pyramid up, then six sets working back down
One legged heel raises 20×15


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