Michelle Lewin – Full workout plan

This is the training program of the hot fitness model

Michelle Lewin – Full workout plan

Michelle Lewin – Full workout plan

Monday: Back/Biceps

Chin Ups (Wide Grip) 4×12.
Chin Ups (Normal Grip) 4×10.
Row Machine 4×12.
T-Bar Rows 4×12.
Dumbbell Curls 6×12.
EZ Bar Curls 4×12.
Straight Bar Cable Curls 4×12.

Tuesday: Hamstrings/Calves

Lying Leg Curls 4×12.
Seated Leg Curls 4×12.
Deadlifts 4×10-15.
Seated Calf Raises 8×20.
Smith Machine Calf Raise  6×20.

Wednesday: Triceps/Shoulders

Standing Dumbbell Tricep Extensions 6×12.
EZ Bar Skull Crushers  4 X 12.
Rope Overhead Cable Extensions 4×12.
Military Press 4×10.
Dumbbell Shoulder Press 3×10.
Upright Rows with EZ Bar 4×12.
Side Lateral Raise 4×10.

Thursday: Rest

Friday: Legs

Lunges 4×12.
Good Mornings 6×20.
Leg Press (Single Leg) 4×15 (Each Leg).
Squats 4×12.

Saturday: Abs

Hanging Knee Raises 4×12.
Crunches 4×20.
Crunch Machine 4×12.
Crunches On Ball 4×20.

Sunday: Rest

Arnold Schwarzenegger

Arnold Schwarzenegger is a man of many talents. He is a professional bodybuilder, actor, producer, director and politician. Arnold Schwarzenegger was born on July 30, 1947 in a small village called Thal, Austria.

Here are Arnold Schwarzenegger's LIFTING stats

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Arnold Schwarzenegger started going to the gym when he was 14 years old. He started an intensive training program with Dan Farmer and soon after that, in 1964, he won his first weightlifting championship. It was the Styrian Junior Weightlifting Championship.
In 1965 Arnold Schwarzenegger was required (as all 18 year old Austrian males were) to serve in the Austrian army for a full year. During that time Arnold Schwarzenegger ran away from the army to participate in the Junior Mr. Europe contest, which he won. Because of that he spent a week in military prison.
In 1966 Arnold Schwarzenegger participated in the Mr. Universe competition in London where he won the second place, lacking the muscle definition that the winner Chester Yorton had. Luckily for Arnold Schwarzenegger, one of the judges (Charles Benett) was very impressed by him and offered to coach him. He invited him to stay in his home. Arnold Schwarzenegger accepted his invitation and started a training program devised by judge Benett which was intended to improve the muscle definition of his legs. The next year, 1967, Arnold Schwarzenegger participated again in the Mr. Universe competition. That time he won, becoming the youngest Mr. Universe at the age of 20.
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Arnold Schwarzenegger’s biggest dream since the age of 10 was to move to USA. He saw an opportunity to realize his dream through bodybuilding. He dedicated himself to bodybuilding and in September 1968 he managed to turn his dream into a reality. He moved to USA and started to train under Joe Weider. After that success followed.

Here are Arnold Schwarzenegger’s achievements

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Competition record

Men’s Bodybuilding

Mr Universe (amateur)

1st    1967

Mr Universe (pro)

1st    1968   
1st    1969   
1st    1970

Mr. Olympia

2nd    1969   
1st    1970   
1st    1971   
1st    1972   
1st    1973   
1st    1974   
1st    1975   
1st    1980

Powerlifting

International Powerlifting Championships

1st    1966    +80 kg

German Powerlifting Championships

2nd    1967    +80 kg
1st    1968    +80 kg

Graz-Paradise Keller Powerlifting Championships

2nd    1967    +80 kg

Men’s Weightlifting

Styrian Junior Weightlifting Championships

1st    1964

German Austrian Weightlifting Championships

1st    1965   

In 1977 Arnold Schwarzenegger admitted that he had used anabolic steroids while they were legal. He had said that he only used them for maintenance while he was on a strict diet and that he did not used them for muscle growth.
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Arnold Schwarzenegger was known for his long workouts. Here are two of his workout programs.

Arnold Schwarzenegger Training Program Number 1

Day 1 – Chest and Back.
Day 2 – Shoulders and Arms.
Day 3 – Legs and Lower Back.
Day 4 – Chest and Back.
Day 5 – Shoulders and Arms.
Day 6 – Legs and Lower Back.
Day 7 – Rest.

Days 1 & 4 – Chest and Back

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Chest

Bench Press                                      3-4 sets  10 reps.
Incline Bench Press                         3-4 sets  10 reps.
Dumbbell Pullovers                        3-4 sets  10 reps.

Back

Chin Up                                                 3-4 sets  10 reps
Bent Over Row                                     3-4 sets  10 reps
Deadlift                                                 3-4 sets  10 reps

Abs

Crunches                                               5 sets  25 reps.

Days 2 & 5 – Shoulders and Arms

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Shoulders

Barbell Clean and Press                          3-4 sets  10 reps
Dumbbell Lateral Raise                          3-4 sets  10 reps
Upright Row                                            3-4 sets  10 reps
Military Press                                          3-4 sets  10 reps

Arms

Standing Barbell Curl                           3-4 sets  10 reps
Seated Dumbbell Curl                          3-4 sets  10 reps
Close Grip Bench Press                        3-4 sets  10 reps
Standing Barbell Tricep Extension     3-4 sets  10 reps

Forearms

Wrist Curls                                                  3-4 sets  10 reps
Reverse Wrist Curls                                   3-4 sets  10 reps

Abs

Reverse Crunch                                          5 sets  25 reps.

Days 3 & 6 – Legs and Lower Back

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Legs

Squat                                                                  3-4 sets  10 reps
Lunge                                                                 3-4 sets  10 reps
Leg Curl                                                            3-4 sets  10 reps
Standing Calf Raise                                          3-4 sets  10 reps

Lower Back

Stiff Leg Deadlift                                           3-4 sets  10 reps
Good Mornings                                             3-4 sets  10 reps

Abs

Crunches                                                           5 sets  25 reps.

Arnold Schwarzenegger Training Program number 2

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Day 1 – Chest, Back and Legs.
Day 2 – Shoulders and Arms.
Day 3 – Chest, Back and Legs.
Day 4 – Shoulders and Arms.
Day 5 – Chest, Back and Legs.
Day 6 – Shoulders and Arms.
Day 7 – Rest.

Days 1, 3 & 5 – Chest, Back and Legs

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Chest

Exercise                                                 Sets    Rep Goal

Bench Press                                             5          6-10
Dumbbell Fly                                          5          6-10
Incline Bench Press                                6          6-10
Cable Crossovers                                    6         10-12
Dips                                                          5        Failure
Dumbbell Pullover                                 5         10-12

Back

Exercise                                                  Sets    Rep Goal

Wide Grip Pull Up                                  6        Failure
T Bar Row                                               5          6-10
Seated Pulley Row                                  6          6-10
One Arm Dumbbell Row                       5          6-10
Stiff Leg Deadlift                                    6           15

Legs

Exercise                                                    Sets    Rep Goal

Squat                                                          6           8-12
Leg Press                                                    6          8-12
Leg Extension                                            6         12-15
Leg Curl                                                     6         10-15
Barbell Lunge                                            5           15

Calves

Exercise                                                      Sets    Rep Goal

Standing Calf Raise                                   10           10
Seated Calf Raise                                        8            15
One Leg Dumbbell Calf Raise                   6            12

Forearms

Exercise                          Sets    Rep Goal

Wrist Curl                       4           10
Reverse Barbell Curl     4            8
Wrist Roller Machine    4        Failure

Abs

Exercise                                                    Sets        Rep Goal

Non-Stop Abs Training                    30 Minutes    By Instinct

Days 2, 4 & 6 – Shoulders and Arms.

Biceps

Exercise                                                       Sets    Rep Goal

Barbell Curl                                                 6          6-10
Seated Dumbbell Curl                                6          6-10
Dumbbell Concentration Curl                   6          6-10

Triceps

Exercise                                                     Sets    Rep Goal

Close Grip Bench Press                             6          6-10
Triceps Pushdown                                      6          6-10
Barbell French Press                                 6          6-10
One Arm Dumbbell Tricep Extension     6          6-10

Shoulders

Exercise                                                     Sets    Rep Goal

Seated Barbell Press                                  6          6-10
Lateral Raise                                              6          6-10
Rear Delt Lateral Raise                            5           6-10
Cable Lateral Raise                                   5          10-12

Calves

Exercise                                                      Sets    Rep Goal

Standing Calf Raise                                   10          10
Seated Calf Raise                                        8           15
One Leg Dumbbell Calf Raise                   6           12

Forearms

Exercise                                                      Sets    Rep Goal

Wrist Curl                                                    4           10
Reverse Barbell Curl                                  4            8
Wrist Roller Machine                                 4        Failure

Abs

Exercise                                                    Sets          Rep Goal

Non-Stop Abs Training                      30 Minutes    By Instinct

The second program Arnold Schwarzenegger divided it into AM and PM workouts. That means that he went to the gym twice a day. Once in the morning and once in the afternoon.
If you want to try one of Arnold Schwarzenegger’s training programs, keep in mind that his nutrition was extra-ordinary. He consumed up to 5000 calories per day divided into 5-6 meals. His protein intake was 300+ grams per day.

Here are some more interesting stats about Arnold Schwarzenegger

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Height – Questionable  6’2″ (some say that he is actually 5’10”)
Weight – Competition 235 lbs, Off season 255 lbs.
Arms – 22 inches (Many sources claim this number to be inflated)
Chest – 57 inches
Waist – 34 inches.

Personal records.
Deadlift – 710 pounds
Bench Press – 500 pounds
Squat – 545 pounds                                                                                            
Clean and press – 264 lbs                                                                            
Snatch – 243 lbs                                                                                                  
Clean and jerk – 298 lbs.

Ronnie Coleman

Ronnie Coleman – Big Ron was born on May 13, 1964 in Louisiana. Ronnie Coleman is a professional bodybuilder. He has eight wins as Mr. Olympia and also has the most wins as an IFBB professional, with a record of 26 wins.

These are Ronnie Coleman’s achievements

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1990 Mr. Texas (Heavyweight & Overall).
1991 World Amateur Championships (Heavyweight).
1995 Canada Pro Cup.
1996 Canada Pro Cup.
1997 Grand Prix Russia.
1998 Night of Champions.
1998 Toronto Pro Invitational.
1998 Mr. Olympia.
1998 Grand Prix Finland.
1998 Grand Prix Germany.
1999 Mr. Olympia.
1999 World Pro Championships.
1999 Grand Prix England.
2000 Mr. Brody Langley.
2000 Grand Prix England.
2000 World Pro Championships.
2000 Mr. Olympia.
2001 Arnold Schwarzenegger Classic.
2001 Mr. Olympia.
2001 New Zealand Grand Prix.
2002 Mr. Olympia.
2002 Grand Prix Holland.
2003 Mr. Olympia.
2003 Grand Prix Russia.
2004 Mr. Olympia.
2004 Grand Prix England.
2004 Grand Prix Holland.
2004 Grand Prix Russia.
2005 Mr. Olympia.
2006 Grand Prix Austria – IFBB, 2nd.
2006 Grand Prix Holland – IFBB, 2nd.
2006 Grand Prix Romania – IFBB, 2nd.
2006 Mr. Olympia – IFBB, 2nd.
2007 Mr. Olympia – IFBB, 4th.

Here are some of Ronnie Coleman workout routines

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Ronnie Coleman workout routine number 1

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Monday (Back, Biceps and Shoulders)

Deadlifts 4 Sets of 6-12 reps @805 lbs
Barbell rows 3 Sets of 12 reps @585 lbs
T-bar rows 4 Sets of 10-12 reps @585 lbs
One arm dumbbell rows 3 Sets of 10-12 reps @200 lbs
Barbell curls 4 Sets of 10-12 reps @200 lbs
Seated alternate dumbbell curls 3 Sets of 12 reps @90 lbs
cambered bar preacher curls 3 Sets of 10-12 reps @150 lbs
Standing Cable Curls 4 Sets of 12 reps @200 lbs
Military press 4 Sets of 12 reps @315 lbs
Seated dumbbell press 4 Sets of 12 reps @170 lbs                                  
super set with                                                                                               
Front dumbbell press 4 Sets of 12 reps @60 lbs

Tuesday (Legs)

Squats 6 Sets  of 12 reps @800 lbs
Leg press 4 Sets of 12 reps @2,500 lbs
parking lot lunges (100 yards) 2 Sets  @315 lbs
Stiff leg Deadlifts 3 Sets of 12 reps @315 lbs
Seated leg Curls 3 Sets of 10-12 reps @200 lbs

Wednesday (Chest and Triceps)

Bench Press 5 Sets of 12 reps @500 lbs
Inclined barbell press 3 Sets of 12 reps @405 lbs
flat dumbbell press 3 Sets of 12 reps @ 200 lbs
flat flyes 4 sets of 10-12 reps @130 lbs
Seated cambered bar extensions 3 sets of 12 reps @215 lbs
seated dumbbell extensions 4 sets of 12 reps @170 lbs
closed grip bench press 4 sets of 12 reps @350 lbs

Thursday (Back, Biceps and Shoulders)

Barbell rows 5 Sets of 12 reps @ 585 lbs
Pulley Rows 4 Sets of 12 reps @400 lbs
Machine pull downs 3 Sets of 10-12  reps @350 lbs
Front pull downs 3 Sets of 10-12  reps @350 lbs
Incline alternate dumbbell curls 4 Sets of 12 reps @90 lbs
Machine curls 3 Sets of 12  reps @200 lbs                                       
super set with                                                                                        
Standing cable curls 4 Sets of 12 reps @200 lbs
Seated dumbbell press 4 Sets of 10-12 reps @170 lbs
Front dumbbell raise 3 Sets of 12-25 reps  @60 lbs
Machine raise 3 Sets of 12-25  reps @250 lbs

Friday (Legs)

Leg extensions 4 Sets of 30 reps @300 lbs
Front squats 4 Sets of 15 reps @585 lbs
Hack squats 3 Sets of 12 reps @900 lbs
Standing leg curls 3 Sets of 12 reps @125 lbs
Lying leg curls 4 Sets of 12-15 reps @200 lbs

Saturday (Chest, Triceps and Calves)

Incline dumbbell press 4 Sets of 12 reps @200 lbs
Decline barbell press 3 Sets of 12 reps @500 lbs
Incline dumbbell flys 3 Sets of 12 reps @130 lbs
Decline dumbbell press 3 Sets of 12 reps @170 lbs
Lying cambered-bar extensions 4 Sets of 12 reps @215 lbs
Machine dips 4 Sets of 12 reps @300 lbs
Seated cambered-bar extensions 4 Sets of 12 reps @215 lbs
Donkey raises 4 Sets of 12 reps @450 lbs
Seated raises 4 Sets of 12 reps @270 lbs
Crunches 3 Sets of 12-15 reps

Sunday (Rest).

Ronnie Coleman workout routine number 2

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Day 1: Quads/Hams/Calves

Barbell Squat 3 sets of 10-15 reps
Barbell Hack Squat 3 sets of 15-20 reps
Leg Extensions 3 sets of 15-20 reps
Standing Leg Curl 3 sets of 15-20 reps
Lying Leg Curls 3 sets of 15-20 reps
Seated Leg Curl 3 sets of 15-20 reps
Seated Single Leg Curl 3 sets of 15-20 reps, each leg
Seated Calf Raise 3 sets of 15-20 reps

Day 2: Back/Triceps

Bent Over Barbell Row 3 sets of 10-15 reps
Lying T-Bar Row 3 sets of 15-20 reps
One-Arm Dumbbell Row 3 sets of 15-20 reps
Wide-Grip Lat Pulldown 3 sets of 15-20 reps
Dip Machine 3 sets of 15-20 reps
Standing Dumbbell Triceps Extension 3 sets of 15-20 reps
Lying Triceps Press 3 sets of 15-20 reps

Day 3: Shoulders

Smith Machine Overhead Shoulder Press 3 sets of 10-15 reps
Side Lateral Raise 3 sets of 15-20 reps
Front Dumbbell Raise 3 sets of 15-20 reps
Seated Bent-Over Rear Delt Raise 3 sets of 15-20 reps

Day 4: Chest/Biceps

Barbell Bench Press – Medium Grip 3 sets of 10-20 reps
Barbell Incline Bench Press – Medium Grip 3 sets of 15-20 reps
Decline Barbell Bench Press 3 sets of 15-20 reps
Barbell Curl 3 sets of 15-20 reps
One Arm Dumbbell Preacher Curl 3 sets of 15-20 reps
Alternate Hammer Curl 3 sets of 15-20 reps

Day 5: Quads/Hams/Calves

Barbell Squat 3 sets of 10-15 reps
Barbell Hack Squat 3 sets of 15-20 reps
Leg Extensions 3 sets of 15-20 reps
Standing Leg Curl 3 sets of 15-20 reps
Lying Leg Curls 3 sets of 15-20 reps
Seated Leg Curl 3 sets of 15-20 reps
Seated Single Leg Curl 3 sets of 15-20 reps, each leg
Seated Calf Raise 3 sets of 15-20 reps

Day 6: Rest.

Day 7: Rest.

These are pretty extreme workouts so if you want to try them keep in mind that Ronnie Coleman had 5000+ calories per day.  Actually he had:
Calories: 5562
Fats: 150 g.
Protein: 546 g.
Carbs: 474 g.
Ronnie Coleman also had a few supplements in hand. Like: Protein, Weight gainer, L-Arginine and a pre-workout.

Besides being a professional bodybuilder Ronnie Coleman had another career. From 1989 until 2000 he was an active police officer. From 2000 – 2003 he was a reserve police officer.

Here are some more interesting stats about Ronnie Coleman

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Height - 5 ft 11 in or 180 cm                                                                Weight –  Contest – 135 kg or 297 pounds, Off Season – 150 kg or 330 pounds
•    Chest – 58 in
•    Waist – 36 in
•    Biceps – 24 in
•    Calves – 22 in
•    Thighs – 36 in.

Jay Cutler

Jay Cutler (Jason Isaac Cutler) is born on August 3, 1973. Jay Cutler started training when he was 18 years old. He was inspired by the personal trainer Marcos Rodriguez. He also wanted to work as a corrections officer for a maximum security prison so in 1993 he graduated with a degree in criminal justice, the same year that he won his first bodybuilding competition at the Iron Bodies Invitational.

Here are Jay Cutler bodybuilding winnings.

1993 - NPC Iron Bodies Invitational – Teenage & Men’s Middleweight
1993 - NPC Teen Nationals – Middleweight
1995 NPC U.S. Tournament of Champions – Men’s Middleweight and Overall
2000 - IFBB Night of Champions
2002 - Arnold Classic
2003 - Arnold Classic
2003 - Ironman Pro Invitational
2003 - San Francisco Pro Invitational
2003 - Dutch Grand Prix
2003 - British Grand Prix
2004 - Arnold Classic
2006 - Austrian Grand Prix
2006 - Romanian Grand Prix
2006 - Dutch Grand Prix
2006 - Mr. Olympia
2007 - Mr. Olympia
2009 - Mr. Olympia
2010 - Mr. Olympia.

Here are the other competitions where Jay Cutler participated but did not win.

1992 - Gold Gym Worcester Bodybuilding Championships – 2nd
1996 - NPC Nationals, 2nd place Light Heavyweight (earned IFBB pro card)
1998 - IFBB Night of Champions – 11th
1999 - Arnold Schwarzenegger Classic – 4th
1999 - IFBB Ironman Pro Invitational – 3rd
1999 - Mr. Olympia – 14th
2000 - English Grand Prix – 2nd
2000 - Joe Weider’s World Pro Cup – 2nd
2000 - Mr. Olympia – 8th
2000 - Mr. Olympia Rome – 2nd
2001 - Mr. Olympia – 2nd
2003 - Mr. Olympia – 2nd
2003 - Russian Grand Prix – 2nd
2003 - GNC Show of Strength – 2nd
2004 - Mr. Olympia – 2nd
2005 - Mr. Olympia – 2nd
2008 - Mr. Olympia – 2nd
2011 - Mr. Olympia – 2nd
2011 - Sheru Classic – 2nd
2013 - Mr. Olympia – 6th.

Here is Jay Cutler workout routine

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MONDAY: TRICEPS, ABS, TRAPS and DELTS.
TUESDAY: BACK.
WEDNESDAY: REST.
THURSDAY: BICEPS, CHEST, ABS.
FRIDAY: QUADS.
SATURDAY: CALVES, HAMSTRINGS, ABS.
SUNDAY: REST.

Jay Cutler training triceps, abs, traps and delts

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Triceps:

4 sets of Triceps Cable Extension   15 reps
3 sets of Single Arm Extensions   15 reps
3 sets of Close-Grip Bench Press   8 reps
Super set with: Barbell Skull Crushers   8 reps
3 sets of Tricep Kickbacks   12 reps.

Abs:

3 sets of Crunches   20 reps
3 sets of Kneeling Cable Crunch   20 reps
3 sets of Hanging Leg Raise   12 reps
3 sets of Leg Lifts   10 reps.

Traps:

4 sets of Barbell Shrug   12 reps.

Delts:

3 sets of Side Lateral Raise   12 reps
3 sets of Dumbbell Press   10-12 reps
3 sets of Standing Low-pulley delt raise   10-12 reps
2 sets of Barbell Shoulder Press   10 reps
3 sets of Dumbbell Rear Lateral Raise   10 reps.

Jay Cutler training back

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3 sets of Wide-Grip Lat Pulldown   10 reps
3 sets of Dumbell Row   10 reps
4 sets of Bent Over Barbell Row   10 reps
3 sets of Barbell Deadlift   12 reps
3 sets of Close-Grip T-bar Row   10 reps
3 sets of Wide-grip pulldown behind neck   10 reps
3 sets of Seated Cable Rows   10 reps
3 sets of Hyperextensions   10 reps.

WEDNESDAY: REST

Jay Cutler training biceps, chest, abs

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Biceps:

5 Sets of Barbell Curl   15 reps
3 Sets of Single Arm Dumbbell Curl   12 reps
3 Sets of Single Arm Preacher Curl   10 reps
2 Sets of Hammer Curl   14-15 reps.

Chest:

5 Sets of Incline Barbell Press   12 reps
3 Sets of Flat Dumbbell Bench Press   10 reps
3 Sets of Incline Dumbbell Fly   10 reps
3 Sets of Cable Crossover   12 reps
3 Sets of Decline Bench Press   8 reps.

Abs:

3 Sets of Abs Crunches   20 reps
3 Sets of Kneeling Cable Crunch   20 reps
3 sets of Hanging Leg Raise   12 reps
3 sets of Leg Lifts   10 reps.

Jay Cutler training quads

3 Sets of Leg Extensions   20 reps
4 Sets of Leg Press   12 reps
4 Sets of Squats   8-10 reps
3 Sets of Lunges   8 reps per leg
4 Sets of Heavy Leg Extensions   10 reps.

Jay Cutler training calves, hamstrings, abs

Calves:

4 Sets of Standing Calf Raise   10 reps
2 Sets of Donkey Calf Raise   10 reps
3 Sets of Seated Calf Raise   10 reps.

Hamstrings:

6 Sets of Lying Leg Curl   12 reps
3 Sets of Romanian Deadlift   10 reps
3 Sets of Single Leg Hamstring Curl   12 reps
3 Sets of Leg Press   12 reps.

Abs:

3 Sets of Abs Crunches   20 reps
3 Sets of Kneeling Cable Crunch   20 reps
3 sets of Hanging Leg Raise   12 reps
3 sets of Leg Lifts   10 reps.

SUNDAY: REST.

Here are some more interesting statistics about Jay Cutler

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Height: 5 ft 9 in (1.75 m)
Weight
Contest: 274 lb (124 kg)
Off season: 310 lb (140 kg)
Thighs: 76 cm (30 in)
Calves: 51 cm (20 in)
Arms: 60 cm (24 in)
Waist: 91 cm (36 in)
Chest: 147 cm (58 in).

Phil Heath

Phil Heath aka The Gift is born on December 18, 1979 in Seattle, Washington, where he grew up. Phil Heath was an athlete even when he was in high school. He played basketball and got a full athletic scholarship for the University of Denver in Colorado, where he continued playing as a shooting guard and double-majored in IT and Business Administration.
In 2002 Phil Heath entered bodybuilding and in 2005 became a professional bodybuilder by winning the overall title at the NPC USA Championships.
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Phil Heath Bodybuilding Achievements

2003 Northern Colorado State, Novice, Light-Heavyweight 1st and overall.
2003 NPC Colorado State, Light-Heavyweight, 1st.
2004 NPC Colorado State, Heavyweight, 1st and Overall.
2005 NPC Junior Nationals, HeavyWeight, 1st and Overall.
2005 NPC USA Championships, HeavyWeight, 1st and Overall.
2006 Colorado Pro Championships, 1st.
2006 New York Pro Championship, 1st.
2007 Arnold Classic, 5th.
2008 IFBB Iron Man, 1st.
2008 Arnold Classic, 2nd.
2008 Mr. Olympia, 3rd.
2009 Mr. Olympia, 5th.
2010 Arnold Classic, 2nd.
2010 Mr. Olympia, 2nd.
2011 Mr. Olympia, 1st.
2011 Sheru Classic, 1st.
2012 Mr. Olympia, 1st.
2012 Sheru Classic, 1st.
2013 Mr. Olympia, 1st.
2013 Arnold Classic Europe, 1st.
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PHIL HEATH WORKOUT ROUTINE

Phil Heath training: Legs

Stiff-Leg Deadlifts        4 Sets of 8-10 reps.
Lying Leg Curls            4 Sets 8-10 reps.
Seated Leg Curls          7 Sets of 10-12 reps.
Standing Calf Raises    4 Sets 15-20 reps.
Leg Press Calf Raises   4 Sets of 20 reps.
Seated Calf Raises        7 Sets of 15 reps.
Leg Extensions              4 Sets of 10-12 reps.
Front Squats                 4 Sets of 10-12 reps.
Leg Press                       3 Sets of 12 reps.
Hack Squats                  7 Sets of 7 reps.
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Phil Heath training: Chest and Triceps

Dumbbell Incline Presses                  4 Sets of 10-12 reps.
Dumbbell Incline Flyes                     4 Sets of 10-12 reps.
Hammer Strength Bench Presses    3 Sets of 10-12 reps.
Pec Decks                                           7 Sets of 10-12 reps.
Rope Attachment Pushdowns          3 Sets of 10-12 reps.
Dips                                                    3 Sets of 10-12 reps.
Close-Grip Bench Presses                3 Sets of 10-12 reps.
Skull Crushers                                  7 Sets of 10-12 reps.
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Wednesday (Rest day).

Phil Heath training: Back and Biceps

Wide-Grip Pull-Ups                                               3 Sets of 10-12 reps.
Power-Grip Chin-Ups                                           3 Sets of 10-12 reps.
T-bar Rows                                                             4 Sets of 12 reps.
Bent-Over Rows                                                    4 Sets of 12 reps.
One-Arm Dumbbell Rows                                    3 Sets of 12 reps.
Straight-Arm Pull Downs of Rope Attachment 7 Sets of 10-12 reps.
Standing EZ-Bar Curls                                        3 Sets of 12 reps.
Hammer Curls                                                      3 Sets of 12 reps.
Concentration Curls                                            3 Sets of 12 reps.
Hammer Strength Preacher Curls                     7 Sets of 8-10 reps.
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Phil Heath training: Shoulders and  Traps

Smith Machine Military Presses 4 Sets of 10-12 reps.
Dumbbell Front Raises 4 Sets of 10-12 reps.
Upright Rows 4 Sets of 10-12 reps.
Dumbbell Lateral Raises 7 Sets of 10-12 reps.
Dumbbell Shrugs 4 Sets of 12 reps.
Barbell Shrugs 4 Sets of 12 reps.

Saturday (Cardio Exercises)

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Sunday (Rest).
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Here are some more interesting stats about Phil Heath

HEIGHT: 5 ft 9 in or 175 cm.
WEIGHT:
Competition Weight: 250 lbs.
Off-Season Weight: 280 lbs.
•    Chest – 54 in.
•    Arms: 23.
•    Legs: 32.
•    Calves: 20.
•    Neck: 18.5.
•    Waist: 29.

Dorian Yates

Dorian Yates (Dorian Andrew Mientjez Yates) is born 19 April 1962 in Sutton Coldfield – England. He is considered one of the top athletes in the bodybuilding history with six consecutive Mr. Olympia titles (1992-1997). Dorian Yates aka The Shadow got his nickname for his unexpected appearances at major bodybuilding contests and winning even though he has been out of the public eye for some time.

Dorian Yates used a training style known as HIT (High Intensity Training) with which he achieved 15 professional wins. He retired after his last win in 1997. He retired mostly because of his injuries (torn biceps and triceps).

Here are Dorian Yates’s accomplishments during his professional bodybuilding career.

1985 - World Games, 7th (amateur)
1986 - British Championships, 1st Heavyweight
1988 - British Championships, 1st Heavyweight and overall
1990 - Night of Champions, 2nd
1991 - Night of Champions, 1st
1991 - Mr. Olympia, 2nd
1991 - English Grand Prix, 1st
1992 - Mr. Olympia, 1st
1992 - English Grand Prix, 1st
1993 - Mr. Olympia, 1st
1994 - Mr. Olympia, 1st
1994 - Spanish Grand Prix, 1st
1994 - German Grand Prix, 1st
1994 - English Grand Prix, 1st
1995 - Mr. Olympia, 1st
1996 - Mr. Olympia, 1st
1996 - Spanish Grand Prix, 1st
1996 - German Grand Prix, 1st
1996 - English Grand Prix, 1st
1997 - Mr. Olympia, 1st

Here is Dorian Yates workout routine.

Day 1 – Shoulders, Triceps & Abs
Day 2 – Back
Day 3 – Rest
Day 4 – Chest, Biceps & Abs
Day 5 – Rest
Day 6 – Legs
Day 7 – Rest

Dorian Yates workout: Shoulders

Smith machine presses

•    1 warm up set 15 reps
•    1 warm up set 12 reps
•    1 set 8-10 reps.

Side lateral raise

•    1 warm up set 12 reps
•    1 set 8-10 reps.

One-arm cable laterals

•    1 warm up set 20 reps
•    1 set 8-10 reps.

Dumbbell Shrugs

•    1 warm up set 12 reps
•    1 set 10-12 reps.

Dorian Yates workout: Triceps

Triceps pushdown

•    1 warm up set 15 reps
•    1 warm up set 12 reps
•    1 set 8-10 reps.

Lying EZ-bar skull crushers

•    1 warm up set 12 reps
•    1 set 8-10 reps.

Dorian Yates workout: Abs

•   Cable crunch

    2 sets of 25 rep>

•   Ab plate twist

   2 sets of 20 reps.

Dorian Yates workout: Back & Rear Delt

V-bar pulldown

•    1 warm up set 15 reps
•    1 warm up set 12 reps
•    1 set 8-10 reps.

Barbell rows

•    1 warm up set 12 reps
•    1 set 8-10 reps.

One-arm dumbbell row

•    1 set 8-10 reps.

Cable rows

•    1 set 8-10 reps.

Seated Bent-Over Rear Delt Raise

•    1 set 8-10 reps.

Dumbell rear lateral raises

•    1 set 8-10 reps.

Hyperextensions

•    1 set 10-12 reps.

Deadlifts

•    1 warm up set 8 reps
•    1 set 8 reps.

Dorian Yates workout: Chest

Incline barbell press

•    1 warm up set 12 reps
•    1 warm up set 8 reps
•    1 set 8 reps.

Dumbbell  bench presses

•    1 warm up set 10 reps
•    1 set 6-8 reps.

Incline dumbbell flyes

•    1 warm up set 10 reps
•    1 set 8 reps.

Cable crossovers

•    1 set 10-12 reps.

Dorian Yates workout: Biceps

Incline dumbbell curls

•    1 warm up set 10 reps
•    1 set 6-8 reps.

EZ-bar curls

•    1 warm up set 10 reps
•    1 set 6-8 reps.

Nautilus curls

•    1 warm up set 10 reps
•    1 set 6-8 reps.

Dorian Yates workout: Abs

•    Cable crunch    

2 sets of 25 reps

•    Ab plate twist   

2 sets of 20 reps.

Dorian Yates workout: Legs

Leg extensions

•    1 warm up set 15 reps
•    1 warm up set 12 reps
•    1 set 10-12 reps.

Leg presses

•    1 warm up set 12 reps
•    1 warm up set 12 reps
•    1 set 10-12 reps.

Hack squats

•    1 warm up set 12 reps
•    1 set 10-12 reps.

Lying leg curls

•    1 warm up set 10-12 reps
•    1 set 10-12 reps.

Stiff-legged deadlifts

•    1 set 8-10 reps.

Single-leg curls

•    1 set 8-10 reps.

Standing calf raises

•    1 warm up set 10-12 reps.
•    1 set 10-12 reps.

Seated calf raises

•    1 set 8-10 reps.

Here are some more interesting stats about Dorian Yates.

•    Height: 1.77 m (5 ft 10 in)
•    Off Season Weight: 132 kg (291 lb)
•    Competition Weight: 119 kg (262 lb)
•    Arm Size: 53 cm (21 in)
•    Leg Size: 77 cm (30 in)
•    Waist Size: 86 cm (34 in)
•    Calve Size: 56 cm (22 in)
•    Chest size: 145 cm (57 in)

Kai Greene

From the age of 6 he grew up in foster care. Kai Greene’s 7th grade English teacher noticed his rapid physical development and introduced the idea of teen competition to him. Kai Greene started competing and soon competed in the NPC (National Physique Committee). Besides the winning of the 1999 NPC Team Universe he was disappointed and took a long (five year) break from competitions. He returned with the winning of 2004 NPC team universe contest, which qualified him for a career as an IFBB professional bodybuilder.

Kai Greene Contest History

2001 Biggest Arms In The Universe  - 1st
2007 Shawn Ray Colorado Pro/Am Classic — 1st
2008 New York Pro — 1st
2008 Arnold Classic — 3rd
2009 Australian Pro Grand Prix — 1st
2009 Arnold Classic — 1st
2009 Mr. Olympia — 4th
2010 Arnold Classic — 1st
2010 Australian Pro Grand Prix – 1st
2010 Mr. Olympia — 7th
2011 New York Pro — 1st
2011 Mr. Olympia — 3rd
2011 Sheru Classic — 3rd
2012 Mr. Olympia — 2nd
2012 Sheru Classic — 2nd
2013 Mr. Olympia — 2nd
2013 Arnold Classic Europe — 2nd
2013 EVL´s Prague Pro – 1st

Here is Kai Greene Workout Routine

Day 1  Chest and Calves
Day 2  Shoulders and Forearms
Day 3  Back
Day 4  Legs
Day 5  Arms

Kai Greene workout: Chest and Calves

CHEST:

 

Bench Press 3 sets of 15-20 reps.
Dumbbell Fly 3 sets of 15-20 reps.
Declined Bench Press 3 sets of 15-20 reps.

CALVES:

 

Seated Calf Raise of 4 sets 10-15 reps.
Standing Calf Raise 4 sets of 10-15 reps.
Donkey Calf Raise 4 sets of 10-15 reps.

Kai Greene workout: Shoulders and Forearms

SHOULDERS:

Arnold Press 3 sets of 10-12 reps.
Military Press 3 sets of 10-12 reps.
Lateral Raise 3 sets of 10-12 reps.
Front Raise 3 sets of 10-12 reps.
Shrugs 3 sets of 10-12 reps.

FOREARMS:

Reverse Curls (Standing) 4 sets of 8-12 reps.
Hammer Curls 4 sets of 10-12 reps.
Wrist curls 4 sets of 10-12 reps.

Kai Greene workout: Back

Barbell pullover 3 sets of 10-15 reps.
Lats pulldown 3 sets of 10-15 reps.
Bent Over Barbell Rows 3 sets of 10-15 reps.
Seated Cable rows 3 sets of 10-15 reps.

Kai Greene workout: Legs

Unilateral Standing Leg Curls 4 sets of 12-15 reps.
Lying Leg Curls 4 sets of 15-20 reps.
Stiff-Leg Deadlifts 4 sets of 15-20 reps.
Walking Lunges 3 sets of 40 yards.
Leg Extensions 4 sets of 20, 15, 12, 12 reps.
Squats 4 sets of 20, 15, 12, 12 reps.
Leg Press 4 sets of 15-20 reps.

Kai Greene workout: Arms

FOREARMS:

Reverse Curls (Standing) 4 sets of 8-12 reps.
Hammer Curls 4 sets of 10-12 reps.
Wrist curls 4 sets of 10-12 reps.

BICEPS:

Preacher Curls 4 sets of 12 reps.
Biceps Curls 4 sets of 10 reps.

TRICEPS:

Triceps Kickback 3 sets of 15-20 reps.
Overhead Dumbbell Triceps extension 3 sets of 15-20 reps.
Triceps Pulldown 3 sets of 15-20 reps.

Here are some more interesting stats about Kai Greene

HEIGHT:   5 ft 8 in (1.73 m)
WEIGHT:
Off-season weight 280-300 lbs
Competition weight 245-250 lbs
Chest: 58 inch (148 cm),
Legs: 33 inch (85 cm),
Arm size: 22 inch (56 cm)