Irvin “Zabo” Koszewski Training Routine

Irvin “Zabo” Koszewski (b. 1924 – d. 2009) was an American professional bodybuilder. Zabo served the United States in WWII in New Guinea where he contracted dengue fever and malaria. He brought back side effects, which he suffered with off and on his whole life. He also suffered with PTSD.

Despite being handicapped he won the bodybuilding titles Mr. Los Angeles (1953) and Mr. California (1954)!

Zabo started working out in his early teens. He had a hernia and it was never surgically treated. He started doing core exercises and and lifting weights. He was an all star athlete in high school – wrestling, track, swimming and football. Eventually repairing his own hernia through exercise.

John Balik of Iron Man magazine recalled that “he had a 10-pack of abs when everyone else had a six-pack.

Training Routine (MONDAY – WEDNESDAY – FRIDAY APPROXIMATE TIME-3½ hours)

Legs and backSetsReps
Squats810
Leg Curls810
Hack Squats220
Leg Curls220
Stiff Leg Deadlift410
Power Cleans410

Note: He alternated Squats with Leg Curls and Hack squats with Leg Curls
irvin zabo koszewski

ChestSetsReps
Decline Dumbell Press10
Criss-cross on overhead pulleys10
Parallel Dips10
Push Ups25

Note: These exercises are done for 1 set in above sequence, 7 times around.

LatsSetsReps
Chins710
Rows on Pulley710
Pull Downs Behind Neck on Pulley710
One Arm Reverse Laterals on Pulley710 each arm

Training Routine (TUESDAY-THURSDAY APPROXIMATE TIME-2½ hours)

DeltsSetsReps
Seated Dumbell Presses710
Flys with dumbells
Seated Press behind Neck710
Upright Rows710

Note: He alternated Seated Dumbell Presses with Flys

ArmsSetsReps
Incline Curls Alternate
Tricep Press Downs on Pulley

Note: He alternated both exercises with 20 x 10 reps

All 5 day schedule of workouts are preceded by:

Sit ups500 reps No stopping
Leg Raise500 reps no stopping

SUNDAY-He does what he feels like doing in his training. He calls this his “Goof off Day.” His training is done in the early afternoon at Gold’s gym and needless to say he trains very fast.

Much swimming in the blue Pacific and running on the beach is done as a further part of his exercise program.

source:
picture from Lydia Tack’s archive (w. permission)
https://en.wikipedia.org/wiki/Irvin_Koszewski
http://www.musclememory.com/showArticle.php?sh670820
Reference about Zabo’s WW2; Lydia Tack (zabo’s wife)

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