Don Howorth Training Routine

Submitted by Mr.Berg on Sun, 07/21/2019 - 07:50
Don Howorth Training Routine

Don Howorth, "the Duke of Delts", was born on November 9, 1935, in Los Angeles, California.  He was known for his wide shoulder. In 1967 he won the title Mr. America. Thus he was qualified for the Mr. Olympia.

But he did not compete. He said: "Who in their right mind would want to go up against Sergio Oliva? He was unbeatable. I would have to wait until he retired, the way Frank Zane held out until Arnold stepped down."

Don's training routine:

Monday-Wednesday-Friday:
Chest, deltoids, arms and forearms

Tuesday-Thursday-Saturday:
Thighs, calves, lats and back and waist


Chest

Don Howorth incline pressDon Howorth Bent Arm Laterals

Incline Press 8 sets 8 reps
Arched Bent-arm Laterals 4 sets 10 reps

Deltoids

Don Howorth Deltoids


Incline Side Raises 4 sets 10 reps
Dumbbell Press 4 sets 8 reps

Lats & Back

Don Howorth Lats Back Chins

Chins 8 sets 10 reps
One-arm-Rowing 4 sets 8 reps
Long Lat Pulls 8 sets 10 reps
Incline Rear Deltoid Raises 8 sets 12 reps
Stiff-legged Deadlift 4 sets 15 reps

Thighs

Don Howorth SquatDon Howorth leg training

Front Squats 6 sets 8 reps
Hack Squats 6 sets 12 reps
Leg Extension 6 sets 20 reps
Leg Curls 6 sets  15 reps

Calves

Don Howorth calves

Heel Raises on Leg Press 6 sets 20 reps
Heel Raises weight on knees 6 sets 20 reps

Biceps

Don Howorth Biceps


Standing Preacher-bench Curls 4 sets 8 reps
Pulley concentration curls 4 sets 12 reps

Triceps

Don Howorth Triceps

Seated Barbell French Press 4 sets 8 reps
Lat-machine pushdowns 4 sets 12 reps

Forearms

Don Howorth forearms

Wrist Curls 10 sets 15 reps

Waist

Don Howorth Waist

Hanging leg raises 4 sets 30 reps
Lying leg raises 4 sets 30 reps