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  1. #1
    Registered User Bane11's Avatar
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    Danny Padilla's workout

    Find this on another website and he has a very similar training style to the late Serge Nubret.

    During most of the year Danny trains 4 to 6 days a week He always follows the same split. Day 1 Chest and Back. Day 2 Shoulders and Arms. Day 3 legs. Repeat. If he misses a workout, (which he often does, he doesn’t worry about it, he just does that workout when he returns to the gym. During this time he does 2 to 3 exercises per body-part for 5 sets of 12 reps. Danny uses the same weight in each set. When he can get 12 reps on all 5 sets, he’ll add weight during the next workout. His rest between sets is short. No longer than a minute. Even though the volume is high Danny completes these workouts in just over an hour… This is another way of keeping the intensity high which was taught by Vince Gironda, Bill Pearl and other great trainers of “the golden era” of bodybuilding.

    Chest and Back
    Bench Press 2-3 warm-up sets then 5 X 12
    Incline 5 X 12
    Flys 5 X 12
    Dumbell Pullovers 5 X 12
    Chins 5 X 12
    Bent Barbell Rows 5 X 12
    Cable Pull-ins 5 X 12
    Once a week he does Deadlifts 5 X 12

    Shoulders and Arms
    Seated presses 2 warm-ups then 5 X 12
    Super-seted with cable laterals 5 X 12
    Dumbbell rear delt raises 5 X 12
    Front Raises OR Upright Rows 5 X 12
    Dumbell Curls 5 X 8
    Barbell Curls 5 X 8
    Concentration Curls OR Preacher Curls 5 X 8
    Lying triceps extensions 5 X 12
    Seated overhead EZ bar extensions 5 X 12
    Pushdowns OR One arm dumbbell overhead extensions 5 X 12

    Legs – Abs
    Leg Extensions 5 X 12
    Squats 5 X 12
    Leg Presses 5 X 12
    Lying Leg Curls 5 X 12
    Standing Leg Curls 5 X 12
    Standing Calf Raises 5 X 12
    Donkey Calf Raises 5 X 15
    Seated Calf Raises 5 X 15
    Crunches or Leg Raises 5 X 20


    Contest Training: Volume on body part is raised 20 sets per bodypart. Weeks 12-7 body parts are trained twice a week. During weeks 6-0 each body part is trained three times a week. Danny gains size right up to the day of the contest even on this high volume, high frequency routine.

    Weeks 12 to 7


    Monday and Thursday -- Chest and Back
    Bench Press 2-3 warm-up sets then 5 X 12
    Incline 5 X 12
    Fly’s 5 X 12
    Cable Fly’s 5 X 12
    Chins 5 X 12
    Bent Barbell Rows 5 X 12
    Cable Pull-ins 5 X 12
    Pulldowns 5 X 12
    Once a week he does Deadlifts 5 X 12

    Tuesday and Friday -- Shoulders and Arms
    Seated presses 2 warm-ups then 5 X 12
    Superseted with cable laterals 5 X 12
    Dumbbell rear delt raises 5 X 12
    Front Raises
    Upright Rows 5 X 12
    Dumbell Curls 5 X 8
    Barbell Curls 5 X 8
    Concentration Curls 5 X 8
    Preacher Curls 5 X 8
    Lying triceps extensions 5 X 12
    Seated overhead EZ bar extensions 5 X 12
    Pushdowns 5 X 12
    One arm dumbbell overhead extensions 5 X 12
    Reverse Curls 5 X 12
    Wrist Curls 5 X 12

    Wednesday and Saturday – Legs -- Abs
    Leg Extensions 5 X 12
    Squats 5 X 12
    Leg Presses 5 X 12
    Hack Squats 5 X 12
    Lying Leg Curls 5 X 12
    Standing Leg Curls 5 X 12
    Standing Calf Raises 5 X 15
    Donkey Calf Raises 5 X 15
    Seated Calf Raises 5 X 15
    Crunches 5 X 20
    Leg Raises 5 X 20

    Weeks 6 – 0

    Workouts are the same as above, rest between sets is shortened but days are split like this:

    Monday Wednesday Friday Morning
    Chest, Back
    Monday Wednesday Friday Evening
    Quads, Hamstrings
    Tuesday, Thursday, Saturday Morning
    Shoulders, Arms
    Tuesday, Thursday, Saturday Evening
    Calves, Abs
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  2. #2
    Registered User chadcruz's Avatar
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    chadcruz is offline
    Originally Posted by Bane11 View Post
    Find this on another website and he has a very similar training style to the late Serge Nubret.

    During most of the year Danny trains 4 to 6 days a week He always follows the same split. Day 1 Chest and Back. Day 2 Shoulders and Arms. Day 3 legs. Repeat. If he misses a workout, (which he often does, he doesn’t worry about it, he just does that workout when he returns to the gym. During this time he does 2 to 3 exercises per body-part for 5 sets of 12 reps. Danny uses the same weight in each set. When he can get 12 reps on all 5 sets, he’ll add weight during the next workout. His rest between sets is short. No longer than a minute. Even though the volume is high Danny completes these workouts in just over an hour… This is another way of keeping the intensity high which was taught by Vince Gironda, Bill Pearl and other great trainers of “the golden era” of bodybuilding.

    Chest and Back
    Bench Press 2-3 warm-up sets then 5 X 12
    Incline 5 X 12
    Flys 5 X 12
    Dumbell Pullovers 5 X 12
    Chins 5 X 12
    Bent Barbell Rows 5 X 12
    Cable Pull-ins 5 X 12
    Once a week he does Deadlifts 5 X 12

    Shoulders and Arms
    Seated presses 2 warm-ups then 5 X 12
    Super-seted with cable laterals 5 X 12
    Dumbbell rear delt raises 5 X 12
    Front Raises OR Upright Rows 5 X 12
    Dumbell Curls 5 X 8
    Barbell Curls 5 X 8
    Concentration Curls OR Preacher Curls 5 X 8
    Lying triceps extensions 5 X 12
    Seated overhead EZ bar extensions 5 X 12
    Pushdowns OR One arm dumbbell overhead extensions 5 X 12

    Legs – Abs
    Leg Extensions 5 X 12
    Squats 5 X 12
    Leg Presses 5 X 12
    Lying Leg Curls 5 X 12
    Standing Leg Curls 5 X 12
    Standing Calf Raises 5 X 12
    Donkey Calf Raises 5 X 15
    Seated Calf Raises 5 X 15
    Crunches or Leg Raises 5 X 20


    Contest Training: Volume on body part is raised 20 sets per bodypart. Weeks 12-7 body parts are trained twice a week. During weeks 6-0 each body part is trained three times a week. Danny gains size right up to the day of the contest even on this high volume, high frequency routine.

    Weeks 12 to 7


    Monday and Thursday -- Chest and Back
    Bench Press 2-3 warm-up sets then 5 X 12
    Incline 5 X 12
    Fly’s 5 X 12
    Cable Fly’s 5 X 12
    Chins 5 X 12
    Bent Barbell Rows 5 X 12
    Cable Pull-ins 5 X 12
    Pulldowns 5 X 12
    Once a week he does Deadlifts 5 X 12

    Tuesday and Friday -- Shoulders and Arms
    Seated presses 2 warm-ups then 5 X 12
    Superseted with cable laterals 5 X 12
    Dumbbell rear delt raises 5 X 12
    Front Raises
    Upright Rows 5 X 12
    Dumbell Curls 5 X 8
    Barbell Curls 5 X 8
    Concentration Curls 5 X 8
    Preacher Curls 5 X 8
    Lying triceps extensions 5 X 12
    Seated overhead EZ bar extensions 5 X 12
    Pushdowns 5 X 12
    One arm dumbbell overhead extensions 5 X 12
    Reverse Curls 5 X 12
    Wrist Curls 5 X 12

    Wednesday and Saturday – Legs -- Abs
    Leg Extensions 5 X 12
    Squats 5 X 12
    Leg Presses 5 X 12
    Hack Squats 5 X 12
    Lying Leg Curls 5 X 12
    Standing Leg Curls 5 X 12
    Standing Calf Raises 5 X 15
    Donkey Calf Raises 5 X 15
    Seated Calf Raises 5 X 15
    Crunches 5 X 20
    Leg Raises 5 X 20

    Weeks 6 – 0

    Workouts are the same as above, rest between sets is shortened but days are split like this:

    Monday Wednesday Friday Morning
    Chest, Back
    Monday Wednesday Friday Evening
    Quads, Hamstrings
    Tuesday, Thursday, Saturday Morning
    Shoulders, Arms
    Tuesday, Thursday, Saturday Evening
    Calves, Abs


    Dude it's the Olympia! Comment on those threads!!
    Reply With Quote

  3. #3
    Registered User markymalarky's Avatar
    Join Date: Feb 2014
    Age: 23
    Stats: 5'6", 200 lbs
    Posts: 9
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    Visit markymalarky's BodySpace
    markymalarky is offline
    Originally Posted by chadcruz View Post
    Dude it's the Olympia! Comment on those threads!!
    Is it bad to make this a push pull leg three say split?
    Reply With Quote

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