Franco Columbo Routine - AnabolicMinds.com

Franco Columbo Routine

  1. New Member
    Joeyb649's Avatar
    Join Date
    Jul 2012
    Posts
    2
    Rep Power
    28

    Reputation

    Franco Columbo Routine


    Would this be over training? I am on test 600mgs split Tues/Fri and dbol 40mg each day for 5 weeks. So obviously my recovery is through the roof. I'll attempt this 30 days into my cycle when test levels have maxed and I'll be on dbol for a week more. Will this give me good gains or am I just trying to take on one the best competitive bodybuilders routines that i'm not ready for.


    I'm 5' 5" at 10% BodyFat (had to say that first before my weight)
    I'm 175lbs Started lifting at 135lb at about 12% BF.
    Bulking Diet is 4000kcals. 4500kcals on training 40c/40p/20f
    22 years
    PCT: HCG, Clomid, Nolva for .. .25 Armidex Each Day




    MORNING AFTERNOON

    1 Chest, shoulders Arms

    2 Back Legs

    3 Chest, shoulders

    4 Arms

    5 Legs Back

    6 Chest, shoulders

    7 Rest

    8 Arms Legs

    9 Back

    10 Chest, shoulders Arms

    11 Back Legs

    12 Chest, shoulders

    13 Arms

    14 Rest

    NOTE: Columbu trained abs in the morning on days 3, 5, 6, 9, 11 and 12,
    and in the afternoon on day 1.

    POWER BODYBUILDING PROGRAM

    These are Columbu's workouts leading up to his 1981 Mr. Olympia
    victory.

    CHEST

    EXERCISE SETS REPS

    Barbell bench presses 3 * 15, 10, 4
    superset with
    Cable crossovers 3 * 20

    Flat-bench dumbbell flyes 3 * 20, 15, 6
    superset with
    Cable crossovers 3 * 20

    Barbell incline presses 3 [dagger] 15

    Barbell pullovers 3 [dagger] 15

    Parallel-bar dips 3 [dagger] To failure

    Cable crossovers 3 [dagger] 25

    * For the first two supersets, Columbu pyramided up in weight (and down
    in reps) for bench presses and flyes, but he kept the weight the same
    for cable crossovers.

    [dagger] Columbu performed these as a giant set, which is related to a
    superset, but with four exercises instead of two. Columbu used the same
    weight for all three sets of each movement.

    POWER BODYBUILDING PROGRAM

    SHOULDERS

    EXERCISE SETS REPS

    Standing dumbbell lateral raises 4 10

    Bent lateral raises 6 10

    Behind-the-neck presses 4 10

    Alternating dumbbell front raises 3 8

    Cable lateral raises 3 10

    POWER BODYBUILDING PROGRAM

    BACK

    EXERCISE SETS REPS

    Wide-grip pullups 6 10-15

    T-bar rows 4 10

    Seated cable rows 4 10

    One-arm dumbbell rows 3 10
    superset with
    Hammer-grip pullups * 3 10

    * Use a parallel-grip cable attachment hanging from a pullup bar.

    POWER BODYBUILDING PROGRAM

    ARMS

    EXERCISE SETS REPS

    Cable pushdowns 4 8
    superset with
    Standing dumbbell curls 4 8

    Lying barbell triceps extensions 4 8
    superset with
    Barbell preacher curls 4 8

    Seated barbell extensions 4 8
    superset with
    Dumbbell incline curls 4 8

    POWER BODYBUILDING PROGRAM

    THIGHS

    EXERCISE SETS REPS

    Barbell squats 7 20, 15, 10, 8, 6, 4, 2

    Leg presses 4 50, 25, 15, 8

    Leg extensions 6-7 20

    Leg Curl

    Barbell lunges * 2-3 12-15

    Deadlifts [dagger] 6 5, 5, 5, 3, 1, 1

    * Performed every other workout precontest

    [dagger]Performed every other week

  2. Professional Member
    napalm's Avatar
    Stats
    5'7"  202 lbs.
    Join Date
    Nov 2011
    Age
    50
    Posts
    4,210
    Rep Power
    430708

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    I'm drunk...
  3. New Member
    Joeyb649's Avatar
    Join Date
    Jul 2012
    Posts
    2
    Rep Power
    28

    Reputation

    Quote Originally Posted by napalm View Post
    I'm drunk...
    Thanks for that...
    •   
       

  4. ITW
    ITW is offline
    New Member
    ITW's Avatar
    Stats
    5'11"  185 lbs.
    Join Date
    Jun 2012
    Posts
    437
    Rep Power
    12512

    Reputation

    Quote Originally Posted by Joeyb649
    Would this be over training? I am on test 600mgs split Tues/Fri and dbol 40mg each day for 5 weeks. So obviously my recovery is through the roof. I'll attempt this 30 days into my cycle when test levels have maxed and I'll be on dbol for a week more. Will this give me good gains or am I just trying to take on one the best competitive bodybuilders routines that i'm not ready for.

    I'm 5' 5" at 10% BodyFat (had to say that first before my weight)
    I'm 175lbs Started lifting at 135lb at about 12% BF.
    Bulking Diet is 4000kcals. 4500kcals on training 40c/40p/20f
    22 years
    PCT: HCG, Clomid, Nolva for .. .25 Armidex Each Day

    MORNING AFTERNOON

    1 Chest, shoulders Arms

    2 Back Legs

    3 Chest, shoulders

    4 Arms

    5 Legs Back

    6 Chest, shoulders

    7 Rest

    8 Arms Legs

    9 Back

    10 Chest, shoulders Arms

    11 Back Legs

    12 Chest, shoulders

    13 Arms

    14 Rest

    NOTE: Columbu trained abs in the morning on days 3, 5, 6, 9, 11 and 12,
    and in the afternoon on day 1.

    POWER BODYBUILDING PROGRAM

    These are Columbu's workouts leading up to his 1981 Mr. Olympia
    victory.

    CHEST

    EXERCISE SETS REPS

    Barbell bench presses 3 * 15, 10, 4
    superset with
    Cable crossovers 3 * 20

    Flat-bench dumbbell flyes 3 * 20, 15, 6
    superset with
    Cable crossovers 3 * 20

    Barbell incline presses 3 [dagger] 15

    Barbell pullovers 3 [dagger] 15

    Parallel-bar dips 3 [dagger] To failure

    Cable crossovers 3 [dagger] 25

    * For the first two supersets, Columbu pyramided up in weight (and down
    in reps) for bench presses and flyes, but he kept the weight the same
    for cable crossovers.

    [dagger] Columbu performed these as a giant set, which is related to a
    superset, but with four exercises instead of two. Columbu used the same
    weight for all three sets of each movement.

    POWER BODYBUILDING PROGRAM

    SHOULDERS

    EXERCISE SETS REPS

    Standing dumbbell lateral raises 4 10

    Bent lateral raises 6 10

    Behind-the-neck presses 4 10

    Alternating dumbbell front raises 3 8

    Cable lateral raises 3 10

    POWER BODYBUILDING PROGRAM

    BACK

    EXERCISE SETS REPS

    Wide-grip pullups 6 10-15

    T-bar rows 4 10

    Seated cable rows 4 10

    One-arm dumbbell rows 3 10
    superset with
    Hammer-grip pullups * 3 10

    * Use a parallel-grip cable attachment hanging from a pullup bar.

    POWER BODYBUILDING PROGRAM

    ARMS

    EXERCISE SETS REPS

    Cable pushdowns 4 8
    superset with
    Standing dumbbell curls 4 8

    Lying barbell triceps extensions 4 8
    superset with
    Barbell preacher curls 4 8

    Seated barbell extensions 4 8
    superset with
    Dumbbell incline curls 4 8

    POWER BODYBUILDING PROGRAM

    THIGHS

    EXERCISE SETS REPS

    Barbell squats 7 20, 15, 10, 8, 6, 4, 2

    Leg presses 4 50, 25, 15, 8

    Leg extensions 6-7 20

    Leg Curl

    Barbell lunges * 2-3 12-15

    Deadlifts [dagger] 6 5, 5, 5, 3, 1, 1

    * Performed every other workout precontest

    [dagger]Performed every other week
    Seems like too much to me but hey you'll never know until YOU try it. It will also depend greatly on how active you are outside of the gym
  5. New Member
    wrathchild281's Avatar
    Stats
    6'1"  195 lbs.
    Join Date
    Aug 2012
    Posts
    289
    Rep Power
    1993

    Reputation

    oldschool guys trained way too long. Than again what works for one doenst work for the other. Being on gear is diff. than natural
  •   

      
     

Similar Forum Threads

  1. Favorite routine for PH/PS
    By Nelson in forum Exercise Science
    Replies: 11
    Last Post: 01-20-2003, 06:41 PM
  2. My New Routine
    By Nelson in forum Exercise Science
    Replies: 1
    Last Post: 01-13-2003, 11:45 PM
  3. changeing routine while on cycle, need opinions
    By metacat in forum Exercise Science
    Replies: 13
    Last Post: 12-31-2002, 04:55 PM
  4. hows your workout routine on T1-pro
    By IMPQ in forum Exercise Science
    Replies: 15
    Last Post: 12-13-2002, 02:33 PM
  5. evaluate routine for T-1 Pro cycle
    By Dave in forum Anabolics
    Replies: 14
    Last Post: 12-02-2002, 05:35 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in