Early Reg Park routine from 1950s from Ironman Magazine

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Early Reg Park routine from 1950s from Ironman Magazine

Post by Fat Cat » Tue Jan 24, 2006 9:28 pm

Early Reg Park routine from 1950s from Ironman Magazine
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IM: How about a sample routine from the 1950s?

Reg: I didn't have a favorite workout routine. I have done every routine and every exercise in the book, but like most advanced trainers, I have found what exercises and what routines give me the best results. What is good for one man isn't necessarily good for somebody else. My bodyweight fluctuated between 230 and 245 during those years. Here is a routine I used around 1956-1957 with good results:

Deltoids and Upper Back
- Press Behind Neck 4-10 Sets, 5 Reps.
- Heavy Bent arm Lateral Raises 5-10 Sets, 10 Reps

Chest
- Bench Press 5-10 Sets, 2 Reps (That's Right 2 Reps!)

Thighs
- Squat 5 Sets, 5 Reps (of all exercises, this one was my favorite.)
- Hack Lift 5 Sets, 5 Reps

Biceps
- Barbell Curl 5 Sets, 5-8 Reps
- Incline Dumbbell Curls 5 Sets, 5-8 Reps

Triceps
- French Press - I did these standing and lying on the bench.

Calves
- Calf Machine 25 Reps, Many Sets.
- Donkey Calf Raises 25 Reps, Many Sets

Back
- High Pullups 5-8 Sets, 3 Reps.
- Power Clean 5-8 Sets, 3 Reps.
- Chins Behind Neck 5-8 Sets, 5-8 Reps (weights tied to waist.)

Waist and Trunk Area
- Leg Raises and Side Bends 100 or more Reps.

I alternated upper and lower body exercises on different days. I worked each muscle group for approximately one half hour. I also practiced forces breathing between sets. I also feel that one must have the right mental attitude when working out. You must drive yourself hard all of the time. Don't fool around, keep talk to a minimum, maybe a joke or wisecrack to ease the tension. Relax completely between exercises and concentrate only on the weight when exercising. Have one or two training partners to assist you, if possible. I also disliked working out in front of mirrors.


IM: What type of routines did you use in 1973?

Reg: I trained six days a week, around 2 hours per workout, two body parts daily.

First Day
Deltoids
- Seated High Incline Dumbbell Press 5 Sets, 5 Reps
- Seated High Incline Dumbbell Press 5 Sets, 5 Reps
- Lying Face Down on Bench Lateral 5 Sets, 8 Reps

Triceps
- Pulley Pushdowns 5 Sets, 8 Reps
- Lying Tricep Z-Bar Extensions 5 Sets, 8 Reps
- Decline Z-Bar Tricep Extensions 5 Sets, 8 Reps
- Lying Face Down on Bench Pulley Push Out 5 Sets, 8 Reps
- Standing Extensions with Floor Pulley 5 Sets, 8 Reps

Second Day
Back
- Chins 5 Sets, 8 Reps
- Seated Pulley Pulldowns Behind Neck 5 Sets, 8-10 Reps
- Seated Pulley Pull-Ins to Waist 5 Sets, 10 Reps
- Seated Pulley with floor Pulley 5 Sets, 8 Reps

Biceps
- One Arm Seated Dumbbell Curls 5 Sets, 8 Reps
- Preacher Curls 5 Sets, 8 Reps
- Lying Flat On Bench Curls 5 Sets, 8 Reps
- Incline Dumbbell Curls 5 Sets, 8 Reps

Third Day
Thighs
- Leg Press 5 Sets, 5 Reps
- Hack Squat with Machine 5 Sets, 8 Reps
- Hack Squat with weight on belt Behind Back 5 Sets, 8 Reps
Calves
- Standing Calf Raise 5 Sets, 20 reps
- Seated Calf Raises 5 Sets, 20 Reps

Abdominals
- Leg Raised hanging from Chinning Bar
- Ordinary Leg Raises
- Leg Raises on High Bench
- Twists on a Swivel Machine
- (All of the above exercises were 3-5 Sets of 30-40 reps.)
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