Leroy Colbert Workout c. 1978

Previously on this website, we’ve discussed Leroy Colbert’s tragically short bodybuilding career and his successful foray into health store management. Today’s post focuses more on the nuts and bolts of Colbert’s bodybuilding routines from the 1970s. First published in Three More Reps, written by George Synder and Rick Wayne, Colbert’s split body workout was simple in its execution.

Aside from the obvious need to commit oneself to a prolonged course of training, Colbert’s own training philosophy demanded quite a bit of intensity during workouts. Training four days a week, Colbert would each of the main muscle groups twice a week as well as training his waist each workout.

Looking at his workout in 2019, it is interesting that much of the advice concerning volume and exercise selection was arguably already being done by Colbert. I’ll leave that you to you to decide. So, without further adieu, I present Colbert’s workouts from the 1970s!

Workout written out:

Chest

Bench press/wide grip: 6 -8 sets, 10 – 12 reps

Flyes: 8 sets, 8 -12 reps

Pullovers: 6 sets, 10 – 12 reps

Back

Wide grip chins: 6 sets, reps – as many as possible

One arm rowing: 8 sets, 10 reps

Biceps

Alternate dumbbell curls: 6 sets, 12 reps

Concentration curls w/dumbbell: 8 sets, 10 reps

Lying concentration curls w/barbell: 8 sets, 12 reps

Triceps

*Pressdowns: 6 sets, 10 reps

*French press w/dumbbell: 8 sets, 10 reps

*Dips w/weight: 6 sets, 10 reps

*Performed as a tri-set

Thighs

Leg press: 6 sets, 10 – 15 reps

Leg extensions: 5 sets, 20 reps

Leg curls: 5 sets, 12 reps

Calves

Standing calf machine: 8 sets, 12- 20 reps

Shoulders

Seated press behind neck: 6 sets, 10 reps

Laterals: 5 sets, 12 reps

One arm dumbbell press: 5 sets, 12 reps

Waist

Situps

Twists

Knee raises

    5 cycles – doesn’t count reps, goes for burns

Method

Monday and Thursday: Chest, Back, Biceps & Triceps

Tuesday and Friday: Thighs, Calves & Shoulders

***Waist is done each workout day

 

Original Source