John Kuc - powerlifter '60 - '70

Monday:
Bench Press – 12-10-8-6-4-2-2-8.
Dumbell Flyes – 2 sets of 10 reps.
... Barbell Curls – 3x8.
Dumbell Curls – 3 x 8.
Lying Triceps Extensions – 3x8.
Triceps Pushdowns – 3x12.
Seated Dumbell Presses – 3x8.

Tuesday:
Squat – 12-10-8-6-4-2-2-8.
Leg Extension – 3x10.
Leg Curl – 3x10.
Calf Raises – 3x15.
Lat Pulldowns – 4x8.
Dumbell Rows – 4x8.

Thursday:
Same as Monday.

Friday:
Squat – 12-10-8-6-4-2-2-8.
Leg Extension – 1x10.
Leg Curl – 1x10.
Calf Raises – 2x15.
Deadlift – 12-10-8-6-4-2-2-8.
Dumbell Rows – 3x8.