Paul Graham – Mr. South Pacific

Paul Graham has been winning all the top Australian titles, nameley the 1971 Mr. New South Wales and Mr. South Pacific. He is 5 ft. 9 in. tall and weighs 213lb.

Paul Graham used to run a very successful health studio in Sydney and was also a professional wrestler. He was a dedicated bodybuilder who worked very hard at his training.

He was an outdoors man like all Australians and spends as much time as he can on those wonderful beaches. He watches his diet carefully in order that he can have adequate energy to train hard. He was very strong and you will notice when looking at this training program and the heavy poundages used. He has a most pleasing personality, is very friendly and at the same time modest. That is why his gym was so popular.

Paul started training at the age of 22. He trained six times a week on a split routine. In 1969 he visited California and had the opportunity of training with Dave Draper and man other notables. Obviously he was able to obtain important information assist him in his training methods.

Chest Sets x Reps
Incline Dumbbell press 12 x 6-8
Benchpress up to 380lb 20 x 6-8
Parallel Bar Dips 100lb 6 x 6-8
Decline dumbbell press 120lb 6 x 6-8
Biceps  
Barbell curl 220lb 12 x 6
Seated barbell curl 160lb 6 x 6
Incline dumbbell sideways curl 55lb 6 sets
Scott curl supersetted by dumbbell concentration curl 6 x 6-8
Thighs  
Squats up to 400lb 12 x 6-8
Sissy squats 6 x 6-8
Calf raises on machine 6
Leg raises for abdominals 6 x many reps

 

Deltoids Sets x Reps
Press Behind Neck 180lb to 220lb 6 x 6-8
Ordinary barbell press 230lb 6 x 6-8
Dumbbell press 110lb 6 x 6-8
Dumbbell laterals 30lb  x 6-8
Back  
Behind neck chins 6 x 10
Ordinary chins 6 x 10
Pulley movements 12 x 10
One arm rowing 100lb 6 x 6-8
Long bar rowing 6 x 6-8
Triceps  
Lying barbell extension 200lb 12 x 6 
Triceps dip feet up with pressure  6 x 8
Seated barbell extension 140lb 6 x 6-8
Lying dumbbell extensions 30lb 6 x 6-8
Pulley pushdown 140lb 6 x 6-8

 

Leave a comment