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Author Topic: Franco Columbu's Training Routine  (Read 83186 times)
craig71
Mr. Olympia level
*****
Posts: 678



« on: August 03, 2008, 08:07:53 AM »

"Train each bodypart twice a week, as hard and relentless as possible each time. Every second week, I'd deadlift after my leg routine. My deadlift workout was 300 for five reps, 400 for five reps, 500 for five reps, 600 for two or three reps, 650 for one rep and 700 for one rep."

FRANCO COLUMBU'S 14-DAY TRAINING SPLIT

    MORNING           AFTERNOON

 1  Chest, shoulders    Arms

 2  Back                Legs

 3  Chest, shoulders

 4  Arms

 5  Legs                Back

 6  Chest, shoulders

 7  Rest

 8  Arms                Legs

 9  Back

10  Chest, shoulders    Arms

11  Back                Legs

12  Chest, shoulders

13  Arms

14  Rest

NOTE: Columbu trained abs in the morning on days 3, 5, 6, 9, 11 and 12,
and in the afternoon on day 1.

POWER BODYBUILDING PROGRAM

These are Columbu's workouts leading up to his 1981 Mr. Olympia
victory.

CHEST

EXERCISE                      SETS       REPS

Barbell bench presses         3 *      15, 10, 4
   superset with
   Cable crossovers           3 *          20

Flat-bench dumbbell flyes     3 *      20, 15, 6
   superset with
   Cable crossovers           3 *          20

Barbell incline presses    3 [dagger]      15

Barbell pullovers          3 [dagger]      15

Parallel-bar dips          3 [dagger]  To failure

Cable crossovers           3 [dagger]      25

* For the first two supersets, Columbu pyramided up in weight (and down
in reps) for bench presses and flyes, but he kept the weight the same
for cable crossovers.

[dagger] Columbu performed these as a giant set, which is related to a
superset, but with four exercises instead of two. Columbu used the same
weight for all three sets of each movement.

POWER BODYBUILDING PROGRAM

SHOULDERS

EXERCISE                           SETS  REPS

Standing dumbbell lateral raises    4     10

Bent lateral raises                 6     10

Behind-the-neck presses             4     10

Alternating dumbbell front raises   3      8

Cable lateral raises                3     10

POWER BODYBUILDING PROGRAM

BACK

EXERCISE                 SETS  REPS

Wide-grip pullups         6    10-15

T-bar rows                4     10

Seated cable rows         4     10

One-arm dumbbell rows     3     10
  superset with
  Hammer-grip pullups *   3     10

* Use a parallel-grip cable attachment hanging from a pullup bar.

POWER BODYBUILDING PROGRAM

ARMS

EXERCISE                          SETS  REPS

Cable pushdowns                    4     8
  superset with
  Standing dumbbell curls          4     8

Lying barbell triceps extensions   4     8
  superset with
  Barbell preacher curls           4     8

Seated barbell extensions          4     8
  superset with
  Dumbbell incline curls           4     8

POWER BODYBUILDING PROGRAM

THIGHS

EXERCISE            SETS          REPS

Barbell squats       7    20, 15, 10, 8, 6, 4, 2

Leg presses          4        50, 25, 15, 8

Leg extensions      6-7            20

Leg Curl

Barbell lunges *    2-3          12-15

Deadlifts [dagger]   6       5, 5, 5, 3, 1, 1

* Performed every other workout precontest

[dagger]Performed every other week
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craig71
Mr. Olympia level
*****
Posts: 678



« Reply #1 on: August 03, 2008, 10:57:56 PM »

The following comes from "3 More Reps-Book 1" (1978): sets x reps

Spread out over 5 times a week on a split schedule

Chest: (3 times/week)
Bench Press  6-9 x 15-2 (pyramid)
Incline Press 5-6 x 8
Flyes/Dips 4 x 8 (supersets)

Back: (3 times/week)
Chins (front and back) 10 sets
T-Bar Rows 4 x 10
Pulley Rows 5 x 10

Delts: (3 times/week)
Press Behind Neck 4 x 8
Standing Laterals 5 x 10
Bent Over Laterals/Front Raise 5 x 10 (supersets)

Calves: (4-5 times/week)
Standing Toe Raise 5-10 x 15
Donkey Toe Raise 5-10 x 15
Toe Raise on Machine 5-10 x 15

Abs: (everyday)
Bent Knee Sit-ups/Crunches 4 supersets

Thighs: (3 times/week)
Squats or Leg Press 5 x 12-15 (pyramid)
Leg Extensions 8 x 15
Leg Curls 5 x 15

Forearms: (3 times/week)
Reverse BB Curls 5 x 10-12
Seated DB Wrist Curls 5 x 10-12

Tris/Bis: (3 times/week)
Pressdowns/Incline Curls (5 supersets)
French Press/Preacher Curls 4 x 10 (supersets)
Narrow Grip Bench Press/Concentration Curl or Seated DB Curl 3 x 10 (supersets)
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craig71
Mr. Olympia level
*****
Posts: 678



« Reply #2 on: October 04, 2008, 08:15:03 PM »

 Smiley
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craig71
Mr. Olympia level
*****
Posts: 678



« Reply #3 on: January 15, 2009, 09:26:01 PM »

 Smiley
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craig71
Mr. Olympia level
*****
Posts: 678



« Reply #4 on: January 27, 2009, 01:53:51 AM »

 Smiley
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craig71
Mr. Olympia level
*****
Posts: 678



« Reply #5 on: January 31, 2009, 07:22:15 PM »

 Smiley
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craig71
Mr. Olympia level
*****
Posts: 678



« Reply #6 on: January 31, 2009, 07:34:10 PM »

 Smiley
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George
Mr. World level
***
Posts: 167


« Reply #7 on: February 01, 2009, 12:29:02 PM »

Smiley
those dumbbells are morphed like crazy
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craig71
Mr. Olympia level
*****
Posts: 678



« Reply #8 on: February 02, 2009, 01:41:22 AM »

 Smiley
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tim bagby
Mr. Universe level
****
Posts: 250



« Reply #9 on: February 02, 2009, 10:41:00 AM »

great training shots Craig. I love seeing Franco in action.    Smiley
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craig71
Mr. Olympia level
*****
Posts: 678



« Reply #10 on: October 18, 2009, 11:16:14 PM »

 Smiley
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