Ralph Kroger won the WBBG Mr. America crown. Kroger has won Best Legs in several Mr. America contests, his torso development is almost unequalled, and he has fine delts and abs. And yet it has taken Ralph nearly 15 years of steady training before top titles began to fall to him. Why? According to Dale Adrian (Mr. America 75′) the answer lies in the arm are. Until Realph Kroger’s upper arm development has lagged behind the rest of his body and this shut him out for the big international titles. However he has come up with a secret arm workout formular and won some top titles.
Here’s Ralph Kroger’s training routine including his arm training!
|Press Behind Neck||4||5-12|
|Barbell Seated Press||4||5-12|
|Barbell Incline Press||4||5-12|
|Dumbbell Incline Press||4||5-12|
|Benches to neck||4||5-12|
|Pushout with pulleys||4||5-12|
|2-Dumbbell Flat Bench Ext||4||5-12|
|Pushdowns on Lat Machine||4||5-12|
|Toe raises on Leg Press||12||12-20|
|Rowing with End of Barbell||4||5-12|
|Dumbbell Curls to Sides||4||5-12|
|Dumbbell Incline Curls||4||5-12|
|Reverse Barbell Curl||4||5-12|
|E-Z Curl Bar (palms up) Rolling Across Bench||4||higher reps|
|Reverse Rolling across bench Same Bar, palms down||4||max|
|Dumbbell Forearms Curls||4||5-12|
|Back of thigh|
|Leg Ups on Bench alternaed with Knee Ups on Incline||7||15-20|
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