Bill Pearl -Training for the Mr America Contest

On Mondays, Wednesdays and Fridays I would commence my workouts with a light warm-up with dumbells and then get down to work:

• Chin behind neck four sets 15 reps.
• Swingbell pullover two sets 10 reps. 85 pounds
• Supine Press, close grip three sets 10 reps 250, 250, 280
• One arm rowing three sets 10 reps. 105 pounds
• Swingbell pullover one set 10 reps. 85 pounds
• Inclined laterals three sets 10 reps. 85, 90, 100
• Bent-arm laterals two sets 10 reps. 100 pounds
• Dumbell corssovers two sets 10 reps. 40 pounds
• Military press, seated two sets 10 reps. 145 pounds
• Triceps “kick-backs” three sets 10 reps. 120 pounds
• Dumbell curl and press, seated three sets 10 reps 50 pounds
• Triceps extensions, dumbells three sets 10 reps. 60 pounds
• Sit-ups 300 reps
• Leg-raises 300 reps

On Tuesdays, Thursdays and Saturdays I would go through the following workout:

• Dumbell swings, for a warm-up 10 reps. 15 pounds
• Bent-over rowing three sets 10 reps. 170 pounds
• Pull-down on “lat” machine three sets 10 reps. 180 pounds
• Swingbell pullover one set 10 reps 85 pounds
• Press behind neck three sets 10 reps. 150 pounds
• Breathing squats one set 15 reps. 250 pounds
• Straight-arm pullover one set 10 reps. 70 pounds
• Breathing squats one set 15 reps. 275 pounds
• Straight-arm pullover one set 10 reps 70 pounds
• Breathing squats one set 10 reps. 285 pounds
• Straigh-arm pullover one set 10 reps. 70 pounds
• Squats (45-degree angle machine three sets 10 reps. 300, 325, 350
• Leg curl three sets 20 reps. 70 pounds
• Leg-extensions five sets 12 reps 15 pounds
• Rise-on-toes, standind three sets 30 reps. 200 pounds
• Rise-on-toes, seated three sets 30 reps 245 pounds
• Sit-ups 300 reps.
• Leg-raises 300 reps.

Some days during these six weeks of training I would do a completely different workout, very light, to “get a good pump.” I took this lighter workout on days when I was rather tired or just couldn’t keep my mind on my regular training.