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