Lou Ferrigno Workout Routine, Physical Stats & Workout Tips
Lou Ferrigno is a retired professional body builder, actor and fitness trainer. He was born on November 9, 1951 in Brooklyn, New York, USA. Lou is most famous for playing lead role in ‘The Incredible Hulk’ in TV series. Also, he has won various championships during his bodybuilding days.
Lou has a huge muscular body and trains very hard to uphold the same. He follows a very intense and heavy workout routine and is a very famous personality among the people. All the youngsters who wish to join body-building professional look up to Lou Ferrigno Workout Routine.
Lou Ferrigno Physical Stats
Lou Ferrigno Height: 6’4’’
Lou Ferrigno Weight: 280 lbs
Lou Ferrigno Workout Routine
Monday (Day 1)
Chest and Back
5 sets of Flat Barbell Bench Press of 6-8 reps
5 sets of Incline Barbell Bench Press of 6-8 reps
5 sets of Dumbbell Pullovers of 6-8 reps
5 sets of Chest Flyes of 6-8 reps
5 sets of T-Bar Rows of 6-8 reps
5 sets of Dips of 6-8 reps
5 sets of dead lifts of 6-8 reps
5 sets of Bent Rows of 6-8 reps
5 sets of Chin ups of 6-8 reps
5 sets of Pull ups of 6-8 reps
Tuesday (Day 2)
Shoulders and Arms
4-5 sets of Military Press of 8-10 reps
4-5 sets of Dumbbell Overhead Press of 8-10 reps
4-5 sets of Bench Press of 8-10 reps
4-5 sets of Behind the Neck Press of 8-10 reps
4-5 sets of Front Dumbbell Raises of 8-10 reps
4-5 sets of side dumbbell raises of 8-10 reps
4-5 sets of Barbell Curls of 8-10 reps
4-5 sets of Scott Press of 8-10 reps
4-5 sets of Dumbbell Curls of 8-10 reps
4-5 sets of concentration curls of 8-10 reps
4-5 sets of Cable Pull downs of 8-10 reps
4-5 sets of cable pushdowns of 8-10 reps
4-5 sets of Incline Dumbbell Curls of 8-10 reps
4-5 sets of Standing French Press of 8-10 reps
4-5 sets of Skull crushers of 8-10 reps
Wednesday (Day 3)
Legs
5 sets of leg curls of 10 reps
5 sets of leg extensions of 10 reps
5 sets of leg press of 10 reps
5 sets of squats of 10 reps
5 sets of hack squats of 10 reps
Thursday (Day 4)
Chest and Back
5 sets of Chest Flyes of 6-8 reps
5 sets of T-Bar Rows of 6-8 reps
5 sets of Dips of 6-8 reps
5 sets of dead lifts of 6-8 reps
5 sets of Chin ups of 6-8 reps
5 sets of Pull ups of 6-8 reps
Friday (Day 5)
Shoulders and Arms
4-5 sets of Barbell Curls of 8-10 reps
4-5 sets of Scott Press of 8-10 reps
4-5 sets of Dumbbell Curls of 8-10 reps
4-5 sets of cable pushdowns of 8-10 reps
4-5 sets of Cable Pull downs of 8-10 reps
4-5 sets of Standing French Press of 8-10 reps
4-5 sets of Incline Dumbbell Curls of 8-10 reps
4-5 sets of concentration curls of 8-10 reps
Saturday ( day 6)
Legs
5 sets of leg curls of 10 reps
5 sets of squats of 10 reps
5 sets of leg extensions of 10 reps
5 sets of hack squats of 10 reps
5 sets of leg press of 10 reps
Sunday (Day 7)
Rest Day
Lou Ferrigno Workout Tips
Multi-joint movements are most helpful for buildup of muscle mass, burning fat and improving athleticism.
Resting is a key component for an effective weight lifting practice.
How much weight did you use in your workouts. I’m a 54 year old man who has a hard time gaining weight. What can I do to fix this problem. Please advise.
Raj, the weight used is only a small part of the plan. You need to establish several points first: what body type are you; how often weekly can you commit to the plan; do you have any pre-existing injuries or problems with movement; where will you be working out; what budget can you allow for supplements/ more/ better food; can you commit to the eating schedule required to accomplish your goals, etc, etc. As far as the poundages go, first we crawl, then we walk, then we run.
Raj, the weight used will vary per individual. A good idea before you start any program is to test yourself the first week to find out what weight would be a good starting point for your exercises. Find a weight that makes reaching the called amount of reps in a set a challenge for you but doable. Also don’t be afraid to drop weight as the sets go on to maintain the rep range. For example, if you are bench pressing, using barbell, and use 135 lbs for the set of 8, you want to make sure it isn’t so simple to the point you feel like you could have gotten 12+ reps with that weight. Again, if 135 lbs is good for that first set, but by set #4 you can only get say 4 reps, then it’d be best to lower the weight to still get in the 6-8 rep range this particular program calls for. Hope this gives you a better idea as to what weight to select per exercise.
B.A. Health & Exercise Science. ACSM-CPT.
How much rest in between sets?