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    Hardcore Routines

    jordan-wallBy 023 Mins Read
    hardcore routines

    Top 10 hardest-training bodybuilders of all time.  And now we’re offering the routines that helped put them on the list.
    EXERCISE SETS REPS
    Barbell pullovers 10-15 10-12
    Behind-the-neck pullups 8-10 8-10*
    Front chins 8-10 8-10*
    V-handle chins 8-10 8-10*
    Front pulldowns 8-10 8-10
    Behind-the-neck pulldowns 8-10 8-10
    T-bar rows 8-10 8-10
    Seated cable rows 8-10 8-10

    * Weighted
    EXERCISE SETS REPS
    Incline barbell presses 3 8-10*
    Barbell bench presses 3 8-10*
    Dumbbell bench presses 3 8-10*
    Incline dumbbell flyes 3 8-10*
    Weighted dips 2 20-25†

    * Sets typically include one to three forced reps. Even precontest, Warren uses over 400 pounds on the first two exercises.

    † These are drop sets, performed with heavy chains around his neck, shedding a chain each time he reaches failure.
    EXERCISE SETS REPS
    Leg extensions 4-5 12-20*
    Leg presses 4-5 8-12†
    Hack squats 3 12-15
    superset with Sissy squats 3 12-15
    Smith machine lunges 4 12-15
    Lying leg curls 8 10-15
    Seated leg curls 4 12-15

    * Last two sets are drop sets followed by negative reps.

    † Last set is a lengthy drop set, consisting of 90-pound drops and 5-6 reps per drop.
    EXERCISE SETS REPS
    Lying triceps extensions 10 10-15
    superset with Pushdowns 10 10-15
    Seated triceps extensions 8 10-15
    superset with Weighted bench dips 8 10-15
    Close-grip bench presses 8 10-12
    Behind-the-back pushdowns 8 10-15
    EXERCISE SETS REPS
    Incline barbell presses 4 12-6*
    Flat dumbbell presses 4 8-12*
    Incline flyes 3 8-10*
    Cable crossovers 3 8-12*

    NOTE: This was a typical Cormier routine in the ’90s.

    * Often includes two or three forced reps.
    EXERCISE SETS REPS
    Barbell curls* 4 10-12
    Seated alternating dumbbell curls† 3 10-12
    EZ-bar preacher curls 3 10-12
    Cable curls 4 10-12

    *Up to 225 pounds

    †Up to 100-pound dumbbells
    EXERCISE SETS REPS
    One-arm machine side laterals 4-5 8-12
    Behind-the-neck seated presses 4-5 6-8
    Dumbbell side laterals 4-5 8-10
    superset with Upright rows 4-5 6-8
    Machine rear laterals 4-5 8-15
    Machine presses 4-5 6-8
    EXERCISE WARM-UP SETS SETS REPS
    Hammer Strength pulldowns 2 1 8-10*
    or Nautilus pullovers 2 1 8-10*
    Underhand barbell rows 1 1 8-10*
    Hammer Strength one-arm rows 1 8-10*
    Cable rows 1 8-10*
    Back extensions 1 10-12
    Deadlifts 1 1 8

    * Sets were typically extended with forced reps, negatives and/or rest-pause reps.
    EXERCISE SETS REPS
    Squats 8-10 30-6
    Hack squats 5 10-15*
    Leg extensions 5 10-15*
    Lying leg curls 6-10 10-15*

    * Sets typically extended far beyond failure via forced and/or partial reps.
    EXERCISE SETS REPS
    Hammer curls (warm-ups) 1-2 10-12
    (working) 1* 9-15

    NOTE: This workout is preceded by back training and followed by extreme stretching.

    * The working set is performed rest-pause style with two rests, thus reaching failure three times. At the conclusion of the set, he holds a static contraction.
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