sergio training routine
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7232019 Sergio Training Routine
httpslidepdfcomreaderfullsergio-training-routine 15
01012 Muscle and Brawn Bodybuilding Powerli ft ing and Muscle Building ndash Sergio Oliva Training Routine
uscleandbrawncomsergio-oliva-training-routine
Sergio Oliva Training Routine 88
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Sergio Oliva Training Routine Sergio
Oliva stated that the following routine
was his only true exercise pr ogram His
training routine involved some
interesting combinationshelliphigh volume
5times5 work supersets antagonistic
training a modest ndash but heavy ndash squat
workout 20 rep squat sets and the
philosophy of hitting each muscle group
twice a week
In the AugsutSeptember 1973 issue of
MTI Sergio Oliva had this to say
Since 1970 these are the only
exercises I have been doing Any other exercises printed in any other magazine are
false
Monday On Monday Sergio Oliva blasted his chest with bench press dips and flyes and also
worked his back with chinups
Bench Press supersetted with Chinning Bar
Set 1 Bench Press 200 x 8 15 reps on chinning
bar
Set 2 Bench Press 220 x 8 15 reps on chinning
bar
Set 3 Bench Press 260 x 8 10 reps on chinning
bar
Set 4 Bench Press 300 x 8 10 reps on chinning
bar
Set 5 Bench Press 320 x 8 8 reps on chinning bar
Set 6 Bench Press 350 x 8 8 reps on chinning bar
Set 7 Bench Press 380 x 8 5 reps on chinning bar
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7232019 Sergio Training Routine
httpslidepdfcomreaderfullsergio-training-routine 25
01012 Muscle and Brawn Bodybuilding Powerli ft ing and Muscle Building ndash Sergio Oliva Training Routine
uscleandbrawncomsergio-oliva-training-routine
DB Flyes supersetted with Dips
5 sets of 15 reps with 80 pound dumbbells supersetted with dipping The set rep and
weight scheme for dipping was not provided by Sergio Oliva
Tuesday On Tuesdays Sergio worked his shoulders biceps and triceps Most rep and set
schemes followed a 5times5 pattern
Press 5 sets 15 reps with 200 pounds
Extending Heavy Curls 5 sets 5 reps 200 pounds
French Curls 5 sets 5 reps 200 pounds
Scott (Curls) Bench 5 sets 10 reps 150 pounds
Scott (Curls) Bench with Dumbbells 5 sets 5 reps 60 pound dumbbell
Sitting Down Triceps 5 sets 5 reps with 60 pound dumbbell supersetted with Tricep
Press Downs
Wednesday On Wednesday Sergio worked abs first then heavy squats and calves You will
notice that there is no direct hamstring work
Situps 10 sets 50 reps
Leg Raises 5 sets 20 reps
Side Bends with Bar Behind Neck 5 sets 200 reps
Squats 300 x 5 400 x 5 440 x 5 470 x 5 500 x 4
Standing Heel Raises 10 sets 8 reps 300 pounds
Thursday Sergiorsquos second chest and back workout of
the week Yoursquoll also notice a fair amount of shoulder
work as well
Bench Press 200 x 5 220 x 5 260 x 5 300 x 5
320 x 5 350 x 5 380 x 5
Press Behind Neck 5 sets 5 reps 250 pounds
supersetted with Rowing Machine 200 pounds
Sitting Press with Dumbbells 80 pound dumbbells No set and rep scheme provided
Dipping Bar 5 sets 8 reps with no weight
Friday Fridayrsquos workout was another heavy arm day but also features more back work For the
most part Sergio used fewer sets for biceps on this day
Press 3 sets 5 reps 200 pounds
Extending Heavy Curls 3 sets 5 reps 200 pounds
French Curls 3 sets 5 reps 200 pounds
Scott Bench for Triceps 3 sets 5 reps 200 pounds
Scott Bench for Triceps with Dumbbell 3 sets 5 reps 50 pound dumbbell supersetted
with Tricep Press Downs
Chinning Behind Neck 5 sets 5 reps
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4 Ways to Get Freaking Huge4 Ways to Get Freaking Huge
XQHXQH
10 Reasons Stuart McRobert Can Go Fu10 Reasons Stuart McRobert Can Go FuHimself Himself
rsquo HFHP EHUrsquo HFHP EHU
Mr Olympia Jay Cutler Training RoutiMr Olympia Jay Cutler Training Routi
HSWHP EHUHSWHP EHU
Dor ian Yates rsquo Workout Rout ineDor ian Yates rsquo Workout Rout ine
rsquo HFHP EHUrsquo HFHP EHU
Training Ronnie Coleman WorkoutTra ining Ronnie Coleman Workout
Rout ineRout ine
HSWHP EHUHSWHP EHU
Biggest Bodybuilding ArmsBiggest Bodybuilding Arms
$XJ XVW$XJ XVW
Review of CytoSportrsquos New MonsterReview of CytoSportrsquos New Monster
MassMass
DUFK DUFK
Arnold Schwarzeneggerrsquos Workout RoutineArnold Schwarzeneggerrsquos Workout Routine
XOXO
7232019 Sergio Training Routine
httpslidepdfcomreaderfullsergio-training-routine 35
01012 Muscle and Brawn Bodybuilding Powerli ft ing and Muscle Building ndash Sergio Oliva Training Routine
uscleandbrawncomsergio-oliva-training-routine
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Chinning Bar with Closed Hands 5 sets 5 reps supersetted with Tricep Machine Pull
Downs
Saturday Another ab and leg day Sergio used lighter squats and also incorporated front
squats into his routine Again no direct hamstring work Also notice that Sergio performed three
20-rep squat sets
Situps 5 sets 10 reps
Leg Raises 5 sets 10 reps
Side Bends with Bar Behind Neck 5 sets 50 reps
Squats 3 sets 3 reps with 300 pounds 2 sets 3 reps with 400 pounds 3 sets 20 reps
with 250 pounds
Front Squats 5 sets 10 reps 200 pounds
Sitting Heel Raises 5 sets 5 reps 200 pounds
Related Posts
Leg Training Eleven Sets of Squats
Casey Viatorrsquos Training Routine
Training Ronnie Coleman Workout Routine
Bill Kazmaier Training Routine
About the Author
LFN DGGHQLVWKHSULP DU FRQWHQWP DQDJ HUIRU XVFOH DQGUDZQ XHVWLRQV OHDVH YLVLWWKH IRUXP
Related Posts
8 Comments
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7232019 Sergio Training Routine
httpslidepdfcomreaderfullsergio-training-routine 45
01012 Muscle and Brawn Bodybuilding Powerli ft ing and Muscle Building ndash Sergio Oliva Training Routine
uscleandbrawncomsergio-oliva-training-routine
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7232019 Sergio Training Routine
httpslidepdfcomreaderfullsergio-training-routine 55
01012 Muscle and Brawn Bodybuilding Powerli ft ing and Muscle Building ndash Sergio Oliva Training Routine
uscleandbrawncomsergio-oliva-training-routine
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7232019 Sergio Training Routine
httpslidepdfcomreaderfullsergio-training-routine 25
01012 Muscle and Brawn Bodybuilding Powerli ft ing and Muscle Building ndash Sergio Oliva Training Routine
uscleandbrawncomsergio-oliva-training-routine
DB Flyes supersetted with Dips
5 sets of 15 reps with 80 pound dumbbells supersetted with dipping The set rep and
weight scheme for dipping was not provided by Sergio Oliva
Tuesday On Tuesdays Sergio worked his shoulders biceps and triceps Most rep and set
schemes followed a 5times5 pattern
Press 5 sets 15 reps with 200 pounds
Extending Heavy Curls 5 sets 5 reps 200 pounds
French Curls 5 sets 5 reps 200 pounds
Scott (Curls) Bench 5 sets 10 reps 150 pounds
Scott (Curls) Bench with Dumbbells 5 sets 5 reps 60 pound dumbbell
Sitting Down Triceps 5 sets 5 reps with 60 pound dumbbell supersetted with Tricep
Press Downs
Wednesday On Wednesday Sergio worked abs first then heavy squats and calves You will
notice that there is no direct hamstring work
Situps 10 sets 50 reps
Leg Raises 5 sets 20 reps
Side Bends with Bar Behind Neck 5 sets 200 reps
Squats 300 x 5 400 x 5 440 x 5 470 x 5 500 x 4
Standing Heel Raises 10 sets 8 reps 300 pounds
Thursday Sergiorsquos second chest and back workout of
the week Yoursquoll also notice a fair amount of shoulder
work as well
Bench Press 200 x 5 220 x 5 260 x 5 300 x 5
320 x 5 350 x 5 380 x 5
Press Behind Neck 5 sets 5 reps 250 pounds
supersetted with Rowing Machine 200 pounds
Sitting Press with Dumbbells 80 pound dumbbells No set and rep scheme provided
Dipping Bar 5 sets 8 reps with no weight
Friday Fridayrsquos workout was another heavy arm day but also features more back work For the
most part Sergio used fewer sets for biceps on this day
Press 3 sets 5 reps 200 pounds
Extending Heavy Curls 3 sets 5 reps 200 pounds
French Curls 3 sets 5 reps 200 pounds
Scott Bench for Triceps 3 sets 5 reps 200 pounds
Scott Bench for Triceps with Dumbbell 3 sets 5 reps 50 pound dumbbell supersetted
with Tricep Press Downs
Chinning Behind Neck 5 sets 5 reps
POPULARPOPULAR COMMENTS
RLQ RWKHUVXEVFULEHUV
Email Address
Subscribe
POPULAR WORKOUTSPOPULAR WORKOUTS
RQQLH ROHP DQ RUNRXWRXWLQH
D XWOHUUDLQLQJ RXWLQHV
rsquo RULDQ ltDWHV RUNRXWRXWLQH
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4 Ways to Get Freaking Huge4 Ways to Get Freaking Huge
XQHXQH
10 Reasons Stuart McRobert Can Go Fu10 Reasons Stuart McRobert Can Go FuHimself Himself
rsquo HFHP EHUrsquo HFHP EHU
Mr Olympia Jay Cutler Training RoutiMr Olympia Jay Cutler Training Routi
HSWHP EHUHSWHP EHU
Dor ian Yates rsquo Workout Rout ineDor ian Yates rsquo Workout Rout ine
rsquo HFHP EHUrsquo HFHP EHU
Training Ronnie Coleman WorkoutTra ining Ronnie Coleman Workout
Rout ineRout ine
HSWHP EHUHSWHP EHU
Biggest Bodybuilding ArmsBiggest Bodybuilding Arms
$XJ XVW$XJ XVW
Review of CytoSportrsquos New MonsterReview of CytoSportrsquos New Monster
MassMass
DUFK DUFK
Arnold Schwarzeneggerrsquos Workout RoutineArnold Schwarzeneggerrsquos Workout Routine
XOXO
7232019 Sergio Training Routine
httpslidepdfcomreaderfullsergio-training-routine 35
01012 Muscle and Brawn Bodybuilding Powerli ft ing and Muscle Building ndash Sergio Oliva Training Routine
uscleandbrawncomsergio-oliva-training-routine
HWWLQJ DFN QWR UDLQLQJ P DUWUDLQLQJ $QG WURQJ
KLORVRSK
UDLQLQJ $QG XWULWLRQ
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Chinning Bar with Closed Hands 5 sets 5 reps supersetted with Tricep Machine Pull
Downs
Saturday Another ab and leg day Sergio used lighter squats and also incorporated front
squats into his routine Again no direct hamstring work Also notice that Sergio performed three
20-rep squat sets
Situps 5 sets 10 reps
Leg Raises 5 sets 10 reps
Side Bends with Bar Behind Neck 5 sets 50 reps
Squats 3 sets 3 reps with 300 pounds 2 sets 3 reps with 400 pounds 3 sets 20 reps
with 250 pounds
Front Squats 5 sets 10 reps 200 pounds
Sitting Heel Raises 5 sets 5 reps 200 pounds
Related Posts
Leg Training Eleven Sets of Squats
Casey Viatorrsquos Training Routine
Training Ronnie Coleman Workout Routine
Bill Kazmaier Training Routine
About the Author
LFN DGGHQLVWKHSULP DU FRQWHQWP DQDJ HUIRU XVFOH DQGUDZQ XHVWLRQV OHDVH YLVLWWKH IRUXP
Related Posts
8 Comments
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7232019 Sergio Training Routine
httpslidepdfcomreaderfullsergio-training-routine 45
01012 Muscle and Brawn Bodybuilding Powerli ft ing and Muscle Building ndash Sergio Oliva Training Routine
uscleandbrawncomsergio-oliva-training-routine
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7232019 Sergio Training Routine
httpslidepdfcomreaderfullsergio-training-routine 35
01012 Muscle and Brawn Bodybuilding Powerli ft ing and Muscle Building ndash Sergio Oliva Training Routine
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Chinning Bar with Closed Hands 5 sets 5 reps supersetted with Tricep Machine Pull
Downs
Saturday Another ab and leg day Sergio used lighter squats and also incorporated front
squats into his routine Again no direct hamstring work Also notice that Sergio performed three
20-rep squat sets
Situps 5 sets 10 reps
Leg Raises 5 sets 10 reps
Side Bends with Bar Behind Neck 5 sets 50 reps
Squats 3 sets 3 reps with 300 pounds 2 sets 3 reps with 400 pounds 3 sets 20 reps
with 250 pounds
Front Squats 5 sets 10 reps 200 pounds
Sitting Heel Raises 5 sets 5 reps 200 pounds
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About the Author
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7232019 Sergio Training Routine
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