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Freddy Ortiz Workout Routine
Freddy Ortiz trained at Vince Gironda's Gym in the 1960's, he would workout with Vince. He has said that Vince was a great man who really knew what he was doing.
Once a bodybuilder then always a bodybuilder is a very old saying, typical of Freddy Ortiz who at 70 years old still trains with the same kind of intensity that he did in his 20's. Freddy stood only 5"5' tall but competed at a huge 190 pounds, with massive arms that stretched the tape to 20 inches.
Freddy was born in Puerto Rico but when he arrived in America, Freddy had already built some serious muscle on his little frame. Freddy was solid muscle and his arms looked like watermelons, but Freddy was a bodybuilder who understood the importance of balance and proportion.
It was no coincidence when Freddy took the Mr. New York title in 1960 or the IFBB Mr. Universe title in 1962. Those huge arms of his with a massive chest and back to match, made Freddy an obvious winner. Today Freddy explains that his peers Larry Scot, Sergio Oliva and Harold Poole all built muscle the hard way, with volume.
Freddy says that today using chromed exercise machines, perfectly periodized training routines and "revolutionary" bodybuilding supplements, together with suitable rest periods, Freddy says that the bodybuilding world has changed completely.
Freddy's arms are what we remember him by because any bodybuilder that stands 5"5' and carries a pair 20 inch well-shaped, ripped to shreds arms will be remembered. The biceps and triceps routine listed below is something that Freddy would do, either on the same day or separately with other body-parts.
The routine below should be used with about 75% of your 1RM (Rep Maximum) and if you follow Freddy's advice he says that these movements should be performed SLOWLY and CONCENTRATE specifically on the body-part you're training and nothing else.
Freddy's Biceps Routine:
1. Regular Barbell Curls: 5 X 10 Reps
2. Seated Alternate D/B Curls: 5 X 10 Reps
3. Close-grip B/B Curls: 4 X 8 Reps
4. Concentration Pulley Curls: 5 X 10 RepsFreddy's Triceps Routine:
1. Seated D/B ext behind neck: 4 X 8 Reps
2. Parallel Bar Dips: 2 Sets to failure
3. Standing Wide Grip Triceps Extension: 4 X 8 Reps
4. Lat machine Triceps Pushdowns: 4 X 10 Reps
5. Overhead Pulley for a Triceps Pull Down: 4 X 10 Reps
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