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Cory Everson's Ms. Olympia Training Routine

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 
 

Cory Everson with Joe, Ben and Bev after winning Ms. Olympia contest

Cory posing holding cable pulley

Cory Everson Posing in Ms. Olympia contest

Cory with Samir

 

 

Sources:

http://rippeder.com/content/cory-eversons-peak-ms-olympia-training-1984-86

http://bodybuildingology.com/routines-cory-everson.shtml

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