Today:
Booker Prize 2020
Article Courtesy of Liam Tweed
Thank You!
Vanessa Redgrave.
Just choose to focus on one thing at a time.
You don't have to do it all, and you don't have to do it all right now.
Breathe. Be present, and do your best with what's in front of you.
"Sergio Oliva tells his TRUE routine in his own words . . ."
Yeah, but. Whine, whine, piss and moan.
Hahaha! On to the article . . .
In a personal letter sent to MTI publisher Dan Lurie, Mr. Olympia Sergio Oliva confirms that he will appear in the WBBG show on September 8th - and sends his complete routine which has never been published anywhere else. In that letter, Sergio insisted that we not change one word of his routine in any way because he does not want to mislead the public.
He claims that all other routines previously published elsewhere are false and that only the following is the true Sergio Oliva exercise program. [The battle of the mag owners continues!]
The few comments are in Sergio's own words and are in quotes.
Monday
Bench Press combined with Chinning Bar
200 x 8 B.P./15 reps on C.B.
220 x 8/15 on C.B.
260 x 8/10
300 x 8/10
320 x 8/8
350 x 8/8
380x8/5
Flyes combined with Dips
5 sets of 15 with 80's combined with dipping
Tuesday
Press
200 x 5 sets of 10
Extending Heavy Curls
200 x 5 x 5
French Press
200 x 5 x 5
Scott Bench
150 x 5 x 10 reps
Scott Bench
60's one arm at a time, 5 x 5
Sitting One DB Overhead Triceps Ext combined with Pressdowns
50's, 5 x 5
Wednesday
Situp
10 set of 50
Leg Raise
5 sets of 20
Side Bends with Bar Behind Neck
5 sets of 200
Squat
300 x 5 reps
400 x 5
440 x 5
470 x 5
500 x 4
Standing Heel Raises
300, 10 sets of 8
Thursday
Bench Press
5's with:
200/220/260/300/320/350/380
Press Behind Neck combined with Rowing Machine
5 x 5 with 250 combined with 200 on rowing
Seated DB Press
80's
Dips
5 x 8 bodyweight
Friday
Press
200 x 3 x 5 reps
Extending Heavy Curls
200 x 3 x 5 reps
French Curl
200 x 3 x 5 reps
Scott Bench
200 x 3 x 5 reps
2-DB Scott Bench combined with Pressdown
50's x 3 x 5 reps/Pressdown
Chin Behind Neck
5 x 5 weighted
Chins (closed hands) 5 x 5 combined with Pulldowns
Saturday
Situps
5 sets of 10 weighted
Leg Raises
5 sets of 10 weighted
Side Bends with Bar Behind neck
3 sets of 50
Squat
300 x 3 x 3 reps
400 x 2 x 3 reps
250 x 3 x 20 reps
Front Squat
200 x 5 sets of 10
Seated Heel Raise
200 x 5 x 5
"Since 1970 these are the only exercises I have been doing. Any other exercises printed in any other magazine are false. Dan Lurie's magazine is the only magazine that is publishing my exercises.
Signed - Sergio Oliva, April 27, 1973.
Enjoy Your Lifting!
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