Harry Johnson: Mr. America Training 1949

Harry Johnson (1959 AAU Mr. America winner) cited that the following routine is only for experienced bodybuilder. Do not try this program without 3 years of lifting experience!

Training periods were 3 times per week, each session two hours.

Bench Press
260lb 3 sets of 15 reps

Incline Bench Press
two 90lb dumbells 3 sets of 15 reps

Decline Press
wo 90lb dumbells 3 sets of 15 reps

Barbell Press Behind Neck
130lb dumbell with wide grip 3 sets of 12 reps

One Arm Dumbell Press
85lb dumbell 3 sets of 12 reps

Pull-up behind neck
Used no weight, he did 3 sets of 15 reps

One Arm Dumbell Bent Over Rowing 
80lb dumbell 3 sets of 15 reps

Barbell Curl
135lb barbell 3 sets of 12 reps

One Arm Dumbell Concentration Curl
55lb dumbell 3 sets of 12 reps

Triceps Extension While Lying on Bench
80lb barbell 3 sets of 12 reps

Triceps Push Ups
Used two chairs, no weights 3 sets 15 reps

Press From Hand Stand On Bench
3 sets of 12 reps

Hack Lift
200lb 3 sets of 15 reps

Toe Raise
150lb barbell 4 sets of 20 reps

Abdominal Raise On Flat Board
1000 repetitions 2 sets of 500

Leg Raise
4 sets of 30 reps

Diet he followed
High protein foods

Breakfast – two poached eggs one slice of diet bread, a glass of skim milk, and fresh fruit

Lunch – raw vegetables salad, a serving of cottage cheese and a glass of skim milk

Dinner – broiled steak, two fresh vegetables, tossed salad (no dressing), cottage cheese, fresh sliced fruit, and a glass of skim milk

source:
old S&H mag, will search for date later

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