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Previous Training

Robbie started a new training schedule in January 2002. For the previous 3 years he had stuck to the following routine with great success: -

Warm-up

On weight training days warm-up consists of 6 minutes on bike, then stretch and finally 4 sets of abs and hyper-extensions.

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Monday(biceps + legs)

Standing EZ Barbell curl 1 set x 30-50 reps

Preacher bench one arm curl triple drop 8-8-15 reps

Bent over stiff leg deadlift 1 set x 30-50 reps

Lying leg curl triple drop 8-8-15 reps

Duck squats 1 set x 30-50 reps

Leg extensions triple drop 8-8-15 reps

Tuesday

20 minutes bike

4 sets Abs and Hyper-extensions

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Wednesday (Chest and Shoulders)

Slight incline Flyes 1 set x 30-50 reps

Incline barbell press triple drop 8-8-15 reps

One arm side lateral raises 1 set x 30-50 reps

Seated barbell shoulder press triple drop 8-8-15 reps

Shrugs 1 set x 12 reps + 1 set x 8-10 reps

Standing calf raise 3 sets x 25 reps

Thursday

20 minutes Rower

4 sets Abs and Hyper-extensions

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Friday (back and triceps)

Dumbbell pullover 1 set x 30-50 reps

One arm dumbbell row triple drop 8-8-15 reps

Tricep kickback 1 set x 30-50 reps

Lying tricep extension (with EZ bar) triple drop 8-8-15 reps

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Cool down

Stretch the bodyparts trained

Robbie's competition training

The weight training does not change, but the CV work goes up. The stationary bike and concept II rower are used every morning for 45 minutes on an empty stomach and increase abs and hyper-extensions to six sets, also practice posing is done as this helps the muscles 'come out'.