Brown Bears.....

Ron Teufel

The following routine is the one he used in training for the Teenage America and USA contests:


Monday & Thursday

CHEST --- Sets --- Reps

• Bench press --- 5 --- 6-8
• Incline bench press --- 5 --- 8-10
• Incline dumbbell press --- 4 --- 10
• Dips --- 4 --- 10-12

BACK

• Wide-grip rows --- 4 --- 8-10
• Close-grip rows --- 4 --- 8-10
• Seated rows --- 4 --- 12-15
• Dumbbell rows --- 4 --- 8
• Chins --- 6 --- 10-12
• Lat-machine --- 6 --- 12-15

Tuesday & Friday

SHOULDERS

• Seated press --- 5 --- 6-8
• Behind-neck press --- 5 --- 12
• Dumbbel shrug --- 4 --- 12-15
• Upright rows --- 4 --- 12-15
• Lat raises --- 4 --- 12

ARMS

• Preacher curls --- 5 --- 8
• Curls --- 5 --- 8-10
• Dumbbell curls --- 5 --- 12
• Triceps pushdowns --- 4 --- 15
• Triceps extensions --- 4 --- 10
• Dumbbell triceps extension --- 4 --- 12

Wednesday & Saturday

LEGS

• Squats --- 6 --- 15
• Hack squats --- 5 --- 15-20
• Leg press --- 4 --- 20
• Leg extensions --- 6 --- 15-20
• Leg curls --- 4 --- 15

CALVES

• Toe raises --- 5 --- 20
• Toe presses --- 5 --- 20

Monday – Wednesday – Friday

ABDOMINALS

• Sit-ups --- 1 --- 100
• Roman chair --- 1 --- 200
• Leg raises --- 1 --- 200
• Twists --- 1 --- 200

Sundays would be a day of rest for most, but for Ron it means an early morning run of four or five miles.


During his routine, he supersets throughout. In most of his exercise he uses weights heavy enough to tax the muscles within the set/ reps indicated. However, a month before a contest, Ron trains two times a day, five days a week and once on Saturdays. He also works his abs six times a week. In addition, he goes on a strict diet which consists primarily of protein and little else with the exception of a green salad.

BOYER COE - TEEN-AGE MR AMERICA - 1966

Boyer is a heavy eater, having between four and five large meals a day. Boyer believes in using additional protein in the form of a good protein supplement with each meal. He also takes a good vitamin and mineral food supplement and wheat germ oil with every meal. His meals consist of meats of all kinds, (beef being his favorite), eggs, cheese, and cottage cheese. To balance out this high-protein meal, Boyer eats fresh fruit and vegetables. He avoids all high carbohydrates, such as bread, cakes, candy, ice cream, and gravies. He uses milk in large quantities during the year, but avoids it completely the last 4 to 6 weeks before a contest.

The following is the exact training routine Boyer used two months before the Teen-Age Mr. America.

The workout was divided into three separate workouts. Monday and Thursday we worked chest, shoulders, triceps; Tuesday and Friday, thighs, back, and biceps; Wednesday and Saturday, trapezius and lower back. The abdominal section and calves were worked every day. We did about fifteen minutes of many different abdominal exercises, such as sit.ups, leg raises, and all sorts of twisting exercises. For the calves, we did 15 sets of 15 repetitions of toe raises.

The rest of our program, then, looks like this:

MONDAY AND THURSDAY

Exercise Sets Reps

• Bench Press 4 6
• Inclined Bench Press 4 8
• Dips 4 8
• Press Behind Neck 4 6
• Press on Press Machine 4 8
• Lateral Raises to Side 4 8
• Push Down on Lat Machine 4 8
• French Press on Bench 4 8
• Reverse Grip French
• Press on Bench 4 8

TUESDAY AND FRIDAY

Exercise Sets Reps

• Squat (full) 4 6
• Leg press 4 8
• Thigh Extension 4 8
• Chins (Back of Neck) 4 8
• Chins (Front Wide Grip) 4 8
• Pull Down on Lat Machine 4 8
• Incline Bench Curl 4 8
• Curl on Preacher Table 4 8
• Regular Curl 4 8

WEDNESDAY AND SATURDAY

Exercise Sets Reps

• High Pulls 4 6
• Shoulder Shrug (Barbell) 4 8
• Shoulder Shrug (Dumbbells) 4 8
• Stiff Legged Dead Lift 4 8
• Prone Hyperextensions 4 10
• Forearm Work 10 20

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.