Gunter Schlierkamp's Training Program for the 2005 Mr. Olympia |
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| Disclaimer: This workout program is intended for those who have prior workout experience and have received training from a certified fitness professional on how to do each exercise properly. Always consult a physician prior to starting this or any other fitness program. | ||
Day One: Back |
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| Front Pull Down: | ||
| First Set: | 15-20 reps at a light weight. |
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| Second Set: | 10-12 reps with adding more weight | |
| Third Set: | 8-10 reps with adding more weight | |
| Fourth Set: | 4-6 reps going to failure | |
| Bent Over Dumbbell Row: | ||
| First Set: | 15-20 reps at a light weight. |
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| Second Set: | 10-12 reps with adding more weight | |
| Third Set: | 8-10 reps with adding more weight | |
| Fourth Set: | 4-6 reps going to failure | |
| Seated Dumbbell Grip Row: | ||
| First Set: | 15-20 reps at a light weight. |
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| Second Set: | 10-12 reps with adding more weight | |
| Third Set: | 8-10 reps with adding more weight | |
| Fourth Set: | 4-6 reps going to failure | |
| Single Arm Dumbbell Row: | ||
| First Set: | 10-12 reps at a light weight |
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| Second Set: | 10 reps adding more weight | |
| Third Set: | 8 reps adding more weight | |
| Fourth Set: | 6 reps adding weight and going to failure | |
| Hammer Strength Machine: | ||
| First Set: | 10-12 reps |
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| Second Set: | 10 reps adding more weight | |
| Third Set: | 8 reps adding more weight | |
| Fourth Set: | 6-8 reps adding weight and going to failure | |
| Back to Training Page | ||
