Sergio Oliva's Friday Routine
Overhead Press- 3 Sets of 5 Reps
Extending Heavy Curls- 3 Sets of 5 Reps
French Curls- 3 Sets of 5 Reps
Scott (Preacher) Curls w/bar- 3 Sets of 5 Reps
Scott (Preacher) Curls w/DB/Triceps Press Downs
-3 Sets of 5 Reps
-No specification given for Triceps Press Downs
Chinning Behind the Neck- 5 Sets of 5 Reps
Close Grip Pull-downs- 5 Sets of 5 Reps
Sergio Oliva's Saturday Routine
Sit-ups- 5 Sets of 10 Reps
Leg Raises- 5 Sets of 10 Reps
Side Bends with Bar Behind Neck- 3 Sets of 50 Reps
-3 Sets of 3 Reps with Medium Weight
-2 Sets of 3 Reps with Heavy Weight
-3 Sets of 20 Reps with Medium-Light Weight
Front Squats- 5 Sets of 10 Reps
Seated Calf Raises- 5 Sets of 5 Reps
- Realize that if it is a low rep count for a set, that you need to be having a heavier weight for whatever it is.
- For sit-ups, you can increase the difficulty by using a decline bench, before using weights.
- Front Squats are done with the bar held in front, resting on your upper arms and shoulders, your hand crossed high across your body.