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Short and Sweet 16:  My Mr. Olympia Chest Training by Lou Ferrigno


(Short and Sweet is a series of training articles reviewed from the pages of Muscle Builder/Power magazine. This article was originally published in Big Muscles Forever: Long Lost Secrets from the Golden Age of Bodybuilding.)


This article is reviewed from the July 1977 issue of Muscle Builder Power with Franco Columbu and Robbie Robinson on the cover.


Lou starts out the article that he will train moderately leading up to contest training. He will use three exercises for fifteen sets of 10 reps. When he starts to train for the Olympia, he’ll increase the exercises to five. The first three exercises are for size and strength. The second two are for shape. The three basic exercises he uses year round are the bench press, the incline dumbbell press and dips. The other two exercises he uses are flies (bent arm with 70 pound dumbbells) and cable crossovers. Lou also mentioned that he does two exercises for the serratus; kneeling rope pull downs and dumbbell pullovers.


Lou does from 8 to 10 reps with an additional 2 forced reps per exercise. Lou starts the workout doing bench presses with 200 pounds.


1). Bench Press

2). Inclined Dumbbell Press

3). V-Bar Dips


Lou does the above three exercises for five sets of 8-12 reps depending on the energy level and forced reps. Lou trains the chest after the back and transitions into chest work with three sets of dumbbell pullovers.


The article jumped around a little, but basically, Lou trains using three exercises for five sets of 8-12 reps and five exercises for Mr. Olympia training using five sets of 8-12 reps. He also trains the serratus and does the pullovers to transition from back work.


Lou can be reached at For more information on the

Golden Age of Bodybuilding visit

Short and Sweet Routing 16: My Mr. Olympia Chest Training

                                By Lou Ferrigno

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