Here is how Clancy Ross trained to win the Mr. America title and numerous others. The following outline is his three months course. He divided the course into four different routines. Each routine was designed for a definite purpose.
The ‘Exercise No.1’ with thirty exercises aimed to build the body to its fullest extent as fas as bulk of musclar development was concerned. It was peformed every other day for the first month. It usually required about 3 to 3 one-half hours to complete this routine. He did squats every Saturday; four sets with ten reps.
Exercise No. 1
Military Press
140lb 10 reps
180lb 5 reps
200lb 5 reps
220lb 1 rep
230lb 1 rep
Curl 130lb 10 reps
Upright Rowing 130lb 10 reps
Prone Press 240lb 10 reps
Incline 100lb 10 reps
One Arm Rowing 80lb 15 reps
Deadlift 300lb 15 reps
Dips (parallel bar) 100lb 15 reps
Upright Rowing 140lb 10reps 2 sets
Curl
140lb 10reps
160lb 5 reps 1
170lb 5 reps
180lb 5 reps
Prone Press 260lb 10 reps
Incline Press 120lb 10 reps
One Arm Rowing 100lb 12 reps
Deadlift 370lb 12 reps
Dips (Between Boxes) 20 reps
Curl 150lb 10 reps
Upright Rowing 150lb 10 reps
Prone Press 280lb 7 reps 300lb 5 reps
Incline Press 100lb 10 reps
One Arm Rowing 100lb 12 reps
Deadlift 370lb 12 reps
Dips (parallel bar) 100lb 10 reps
Squat
260lb 10 reps
300lb 10 reps
320lb 10 reps
Leg Press
400lb 20 reps
500lb 20 reps
600lb 20 reps
Pullover 55lb 20 reps
Sit-ups 100reps
Note: The purpose of the following thirty exercises was to cut down the bulk and give the body symmetry and muscular definition. It was peformed during the second month.
Exercise No. 2
Upright Rowing 120lb 15 reps
Incline Press 80lb 12 reps
Lateral Raise 45lb 20reps
Alt. Curl and Press 60lb 10 reps
Pullover and Press 140lb 15 reps
Rowing Motion (Head Resting) 120lb 12 reps
Dumbbell Curl 60lb 10 reps
Dips 20 reps
Upright Rowing 130lb 15 reps
Incline Press 115lb 12 reps
Lateral Raise 60lb 20 reps
Dumbbell Curl 60lb 10 reps
Rowing Motion 130lb 12 reps
Pullover and Press 150lb 12 reps
Alt. Curl and Press 55lb 10 reps
Dips 20 reps
Upright Rowing 140lb 15 reps
Incline Press 100lb 12 reps
Larteral Raise 45lb 20 reps
Dumbbell Curl 60lb 10 reps
Pullover and PRess 140lb 12 reps
Rowing Motion 120lb 15 reps
Dips 20 reps
Sit-ups 100 reps
Side Bends 80lb 30 reps
Squats 260lb 10 reps
Squats 300lb 10 reps
Squats 320lb 10 reps
Leg Press 500lb 20 reps
Leg Press 600lb 20 reps
Note: In the third Month he peformed the below routine. He trained on Tuesday, Thursday and Saturday. The purpose of these exercises was to specialize on specific muscles and to further development muscular defintion.
Exercise No. 3
Squats 260lb 10 reps
Squats 300lb 10 reps
Squats 320lb 10 reps
Leg Bicep Curl 55lb 15 reps
Leg Bicep Curl 55lb 15 reps
Calf Exercise 50reps
Calf Exercise 60reps
Leg Press 500lb 20 reps
Leg Press 600lb 20 reps
Pullover 55lb 20 reps
Pullover 55lb 20 reps
Incline Press 80lb 12 reps
Curl 120lb 12 reps
Lateral Raise 20lb 20reps
Upright Rowing 100lb 12 reps
Sit ups 100reps
Note: Exercise No. 4 was performed on Monday, Wednesday and Friday also in the third Month.
Exercise No.4
Lateral Raise 45lb 20reps
Upright Rowing 120lb 12 reps
Incline Press 80lb 15 reps
One Arm Curl (Bar) 50lb 12 reps
Rowing Motion (Head Rest) 130lb 15 reps
One Arm Pullover (Dumbbell) 30lb 20 reps
Alt. Curl and Press 55lb 12 reps
Dumbbell Curl 60lb 15 reps
Pullover and Press 150lb 12 reps
Upright Rowing 130lb 15 reps
Incline Press 100lb 12 reps
Lateral Raise 60lb 20 reps
Dips 15 reps
Side Bends 100lb 20 reps
Sit Ups 100
Squats 300lb 10 reps
Squats 300lb 10 reps