Continued From Here:
Wednesday/Saturday - Arms
So as not to be repetitious, it might be well to point out that here that Sergio does all of his triceps work in "non-lockout" fashion; keeping tension on them and not locking out the elbows.
Triceps work begins with pulley triceps pressdowns. Kneeling in front of a lat pulley, with a 45-degree handle attached, he begins an hour and fifteen minutes of concentrated arm work. Arms held tight at the sides, he extends them until they reach the 3/4 position. No pause, and he bends the arms and 'straightens' them again, over and over until he has completed 25-30 reps for his first warmup set. A couple deep breaths are taken, weight is added, and 15 reps are done. A few more deep breaths, weight added, and another 10 reps. Weight is added for each of the next 3 sets of 10.
Without hesitation he goes into French curls (overhead triceps extensions), using 135 lbs. for 10 reps. 10 pounds are added to the bar and four more super-strict sets of French curls are performed with less than a minute between sets.
Next comes an Oliva favorite, a series of four different triceps exercises, each done for 5 sets of 10-15 reps apiece, one arm at a time, all done without pause until all 20 sets with each arm are completed.
With his back to a wall pulley, he grasps the bottom handle with his right hand. Standing upright, bracing his right arm against the side of his head, he proceeds to perform one arm overhead triceps curls for 15 reps. After the last rep he immediately switches the handle to his left hand and performs 15 reps for that side. With no pause or break in the rhythm he keeps alternating arms until he has completed 5 sets of 10-15 reps with each arm.
Next, with his left arm stretched out to the side and holding onto the pulley machine for support, he grasps one of the high handles with his right hand and stretches it out to the right side so he appears to be crucified. From this starting position the right upper arm is kept parallel to the ground and the forearm is bent so that the hand comes in back of the neck - a one arm tricep curl out to the side rather than overhead - and then straightened to the crucifix position again. This is repeated for 10-15 reps, then the handle is switched to the other arm and the same is done. 5 sets of 10-15 reps.
Facing the wall pulley, and bending from the waist with the left hand on the leg leg for support, Sergio grabs the bottom handle with his right hand. Pressing the right arm to side, he extends the arm to the rear in a fast, jerky-type motion, bends the arm and repeats for 10-15 reps, switches the handle to the left hand and keeps going without a break until 5 sets of 10-15 reps have been completed with each arm.
For his last triceps exercise for the day, Oliva usually does one arm triceps pressdowns. Some days he may do dips between triceps exercises as well.
Now he is ready to perform his biceps workout.
First, 15 reps of barbell curls with an Olympic bar, 25 reps with 105 lbs.,. then 135 x 15. Four more sets follow, each set means an increase in weight, but the reps stay at between 10 and 15.
Next for biceps is spider bench curls. He uses full range of motion in these. 10 sets of 10 reps.
Last exercise is curls on the biceps machine. Again, 10 x 10.
Monday/Thursday - Chest | Back | Shoulders | Calves
Bench Press - 1 x 50, 12 x 6 - 15 superset with
Dips - 13 x 10 - 20.
Bent Arm Laterals - 1 x 25, 4 x 15 superset with
Wide Grip Chins Behind Neck - 5 x 15.
Pivot Bar Row - 1 x 15, 5 x 10 - 15 superset with
Lat Pulldown Behind Neck - 1 x 15, 5 x 10 - 15
Decline Dumbbell Pullover - 5 x 15 superset with
V-Handle Pullup - 5 x 15
Lat Pulldown to Chest, using handles - 5 x 10.
Press Behind Neck - 1 x 15, 9 x 5 - 10 superset with
Alternate DB Forward Raise - first 5 sets x 20
Side Lateral Raise - last 5 sets by 20.
Seated Calf Raise - 10 x 20 superset with
One Leg Calf Raise - 10 x 20.
Tuesday/Friday - Legs | Calves | Abs
Squat - 1 x 50, 1 x 25, 8 x 10 superset with
Leg Curl - 1 x 20, 1 x 15, 8 x 10
Leg Press - 5 x 10 - 15 superset with
Standing Calf Raise - 5 x 20
Leg Extension - 1 x 15, 4 x 10 superset with
Seated Calf Raise - 5 x 20.
Crunch Situps - 3 - 5 x 30 superset with
Leg Raise - 3 - 5 x 30.
Wednesday/Saturday - Arms
V-Handle Pulley Pressdown - 1 x 35, 5 x 10 - 15
French Press - 5 x 10
Pulley One Arm Overhead Triceps Extension - 5 x 10 - 15
Pulley One Arm Crucifix Triceps Extension - 5 x 10 - 15
Pulley One Arm Kickback - 5 x 10 - 15
Pulley One Arm Pressdown - 5 x 10 - 15.
Barbell Curl - 1 x 25, 5 x 10 - 15
Spider Bench Curl with EZ Bar - 10 x 10
Curls on Curling Machine - 10 x 10.