Monday, January 24, 2011

Grappler Baki- Oliva's Training (Part 3)

Here are Oliva's Friday and Saturday training routines.  Enjoy!

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
Squats-
-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

Notes:

  • 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.

That's all for today. I'm going to post one more workout for Oliva that is more inspired by Biscuit, than Sergio. Hopefully you enjoyed the training of the real-life version, though!! He was a monster. I'll post the pictures I have with the last workout. 
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