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2003 training
Day on Day off for 20 workouts, then 5 days off (no training)
Day 1 (shoulders, chest, back, calves)
1 arm side lateral raises - 30-40 reps, then drop set 8/8/15 reps
Seated machine press - Heavy 8-10 reps, then drop set 8/8/15 reps
Pec deck - 40-50 reps, then drop set 8/8/15 reps
Hardcore bench - Heavy 8-10 reps, then drop set 8/8/15 reps
Decline BB press - Heavy 8-10 reps
Phil & Mad Dog (Robbie's training partners)
DB pullover - 30-40 reps, then drop set 8/8/15 reps
Wide grip pulldowns - Heavy 8-10 reps, then drop set 8/8/15 reps
Seated V grip rows - Heavy 8-10 reps
DB 1 arm rows - Heavy 8-10 reps
Bent over lat raises - 30-40 reps, then drop set 8/8/15 reps
Calves - 1 workout rock 'n' burn, next workout 3 sets x 30 reps single leg non-stop
Day 2 (arms,legs)
Mad Dog
1 arm preacher DB curls - 30-40 reps, then drop set 8/8/15 reps
Machine curls - Heavy 8-10 reps, then drop set 8/8/15 reps
DB holds - 3 x 1 minute
Tricep pushdown - 30-40 reps, then drop set 8/8/15 reps
EZ close grip press - Heavy 8-10 reps, then drop set 8/8/15 reps
Seated head hold - to failure
Standing leg curls - 20 reps, then drop set 8/8/15 reps
Leg extensions - 40-50 reps, then drop set 8/8/15 reps
Squats - 5 x 5 or 4 x 2 or drop set
Leg press - Heavy 8-10 reps, then drop set 8/8/15 reps
Mad Dog posing
Before starting 10 minutes on stationary bike, stretch, 4 sets of abs & hyper extensions. Drink water throughout the workout, when needed.
After workout - Stretch
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