Treino - Franco Columbu 1981

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


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


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


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


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

Barbell lunges *    2-3          12-15

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