Lou Ferrigno Workout Routine

Lou Ferrigno is an American actor, fitness trainer, fitness consultant and retired professional bodybuilder. 
As a bodybuilder, Ferrigno won an IFBB Mr. America title and two consecutive IFBB Mr. Universe titles, and appeared in the bodybuilding documentary Pumping Iron. In career as an actor he is best known for The Incredible Hulk, Hercules and Pumping Iron. Lou Ferrigno is recognized worldwide as one of the 2 biggest superstars in the history of bodybuilding and fitness, as a man who has reconsidered the word superhero and apportioned as inspiration to his huge number of fans.
After graduating from high school in 1969, Ferrigno won his first major titles, IFBB Mr. America and IFBB Mr. Universe, four years later. Early in his career he lived in Columbus and trained with Arnold Schwarzenegger. His records include bench pressing 560 pounds, deadlifting 850 pounds, and squatting 675 pounds. In 1977, he won the world’s strongestman competition by lifting a 2,600 lb. car two feet off the ground. He was only 21 when he won Mr. Universe, his first title, and the record stands to this day in the Guinness Book of World Records. He also remains the only person to this day to win the title in consecutive years.




BIO-DATA 

  • Born Name — Louis Jude Ferrigno 
  • Born — November 9, 1951 
  • Born Place — Brooklyn,New York, U.S.
  • Occupation — Bodybuilder, actor, personal trainer
  • Best win — IFBB Mr. Universe, 1973–1974, two years consecutively
  • Education — Brooklyn Technical High School
  • Spouses — Carla Ferrigno (m. 1980), Susan Groff (m. 1978–1979)
  • Children — Shanna Ferrigno, Louis Ferrigno Jr., Brent Ferrigno
  • Nationality — American
  • Sun Sign — Scorpio

Body Measurement 

  • Height — 6 ft 5 in (1.96 m)
  • Weight — 285 lb (130 kg) (1975)
  • Chest — 59 in (149.8 cm)
  • Bicep — 22.5 in (57.15 cm)
  • Waist — 34 in (86.36 cm) 
  • Neck — 19 in (48.26 cm)
  • Thighs — 29 in (73.66 cm)

DIET 


Lou follows a very strict diet. Lou Eats every 2 to 3 hours. Larger meals in the morning, smaller low-carb meals at night. He eats in excess of 6,000 calories a day to maintain his muscle mass.

Meal 1
  • Cheese omelet with 4-5 eggs 
  • Whole-grain toast 
  • 1 piece of fruit 
  • 1-2 glasses of whole milk
Meal 2
  • 2 meat or cheese sandwiches on whole-grain bread 
  • 3 ounces of raw nuts 
  • 1-2 glass of whole milk.
Meal 3
  • Tuna Salad 
  • Fresh fruit 
  • Yogurt 
  • 1-2 glasses of whole milk
Meal 4 (Pre-Workout) 
  • 1 Protein drink – 1 pint of whole milk 
  • 1/3 cup of milk-and-egg protein powder 
  • Fruit or another flavoring for taste
Meal 5
  • Steak 
  • Vegetable 
  • Baked potato 
  • 1-2 glasses of whole milk
Meal 6
  • 3oz hard cheese 
  • 3oz raw sunflower seeds 
  • 1-2 glasses of whole milk or a low carb protein drink

ROUTINE 


Day 1 and 4 – Chest / Back 
Day 2 and 5 – Shoulders / Arms 
Day 3 and 6 – Legs 
Day 7 – Rest 


EXERCISES 


DAY 1 and 4 (Chest and Back) 

NOTE:– Perform 5 sets of 6-8 reps 
CHEST

  1. Flat Barbell Bench Press 

  2. Incline Barbell Bench Press 

  3. Dumbbell Pullover 

  4. Dumbbell Flyes 

  5. Dips 

BACK

  1. T-Bar Row 

  2. Deadlift 

  3. Bent Over Barbell Row 

  4. Chin-Ups 

  5. Pullups 


DAY 2 and 5 (Shoulders and Arms) 

NOTE :- Perform 4-5 sets of 8-10 reps 
SHOULDERS

  1. Military Press 

  2. Dumbbell Overhead Press 

  3. Behind The Neck Presses 

  4. Front Dumbbell Raise 

  5. Lateral Raise 

  6. Scott Press 

BICEPS

  1. Barbell Curl 

  2. Dumbbell Curl 

  3. Concentration Curls 

  4. Incline Dumbbell Curls 

TRICEPS

  1. Cable Triceps Pushdown 

  2. Standing French Press 

  3. Skullcrusher 


DAY 3 and 6 (Legs) 

NOTE :- Perform 5 sets of 10 reps 
  1. Seated Leg Curls 

  2. Leg Extensions 

  3. Leg Press 

  4. Barbell Squat 

  5. Hack Squat 

  6. Standing Calf Raises 




Quote 
To be a champion you must act like one, act like a champion.
– Lou Ferrigno 

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