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Workout 1: Chest, Shoulders, and Triceps
Bench presses (warm up) 3 x 8-15
Bench presses (work sets) 5 x 8-15
High- or low-incline dumbbell presses 3 x 8-10
Seated dumbbell presses or
Behind-the-neck presses 3 x 8-15
Lateral raises 3 x 8-15
Upright rows 3 x 8-15
Bent-over laterals 3 x 8-15
Dips or pushdowns 3 x 8-15
Workout 2: Legs
Squats (warm up) 3 x 8-15
Squats (work sets) 5 x 8-15
Leg presses or hack squats 3 x 8-15
Leg extensions or lunges 3 x 8-15
Lying leg curls or standing leg curls 3 x 8-15
Donkey calf raises 3 x 15-25
Standing calf raises 3 x 15-25
Seated calf raises 3 x 15-25
Workout 3: Back and biceps
Bent-over rows (warm up) 3 x 8-15
Bent-over rows (work sets) 5 x 8-15
Lat pull downs 3 x 8-15
Low-pulley rows or
One-arm bent-over dumbbell rows 3 x 8-15
Standing barbell curls 3 x 8-15
Concentration curls or cable curls 3 x 8-15
Abs - (three to four times per week)
Giant set below:
Pull down crunches 3-4 x 25-40
Decline sit-ups 3-4 x 100
Leg raises off bench 3-4 x 20-40
Sources:
http://rippeder.com/content/cory-eversons-peak-ms-olympia-training-1984-86
http://bodybuildingology.com/routines-cory-everson.shtml
