Girovagando ho trovato un allenamento del grande Franco Columbu (Italiano)

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

Barbell lunges * 2-3 12-15

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

* Performed every other workout precontest