Frank Richards Mr. Britain Training Routine

Submitted by Mr.Berg on Wed, 10/09/2019 - 08:39
Frank Richards bodybuilder

Frank's workout routine is based on good, solid exercises and very hard work with moderate to heavy poundages. He uses a split system where he works two bodyparts a day for three days in a row and then takes one day off.

Day 1 Legs Sets Reps
Thigh extensions 4 8
Squat 4 8
Leg Press 4 8
Hack squats 4 8
Thigh curls 4 8
Triceps    
Pushdowns 4 8
Lying E-Z bar extensions 4 8
Single dumbbell extensions 4 8
Seated triceps press with cable 4 8

Note: He will then finish off his workout with calves and neck work. Calves are worked for 15 sets of donkey raises and seated calf raises.

Day 2 Chest Sets Reps
Incline dumbbell press 4 8
Parallel bar dips 4 8
Incline dumbbell flyes 4 8
Pullovers across bench 4 12
Biceps    
Standing barbell curl 4 8
Incline dumbbell curls 4 8
Preacher bench curls 4 8
Reverse barbell curl 4 8
Frank Richard workout
Day 3 Shoulders Sets Reps
Bent over cross cable laterals 6 10
Seated dumbbell laterals 4 8
Press behind neck on Smith machine 4 8
Seated dumbbell press 3 8
Upright rowing 4 8
Back    
Pulldowns behind neck 4 8
Bentover barbell rowing 3 8
Dumbbell rowing 3 8
Long pulley rowing 3 8
Close grip cable rowing 3 8

Note: Frank likes to use as heavy a weight as possible in strict style. Even cutting up for a contest, he continues to keep the poundages high forcing every muscle fibre to work at peak efficency.