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Chris Dickerson Arm Workout

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What was Chris Dickerson's arm training routine?

chris dickerson workout routine

Chris Dickerson is the only competitive bodybuilder to have competed consistently over four decades. Chris is a man of many talents because he also sings opera. But the perfect presentation of size and balance that Chris brought to the bodybuilding world for over four decades, 1960's, the 70's, the 80's and the 90's makes Chris a breed apart, he will probably outlive all of us.

He won the IFBB Mr. Universe in 1970, 1971 and 1973, competed every year, winning the Pro Universe in 1974. There are many bodybuilding fans who still think Chris deserves 3 Mr. Olympia titles because he came a very close second, twice. He placed second in the '80 and '81 Mr. O causing a much debated controversy that still goes on today.

He went on to win the over-50 IFBB titles as well as the Masters Mr. Olympia title and will probably win any senior citizen strength competition as he still goes to gym at 70. Chris is the genuine article, a true pioneer in bodybuilding that has stuck to his rigid training schedule in a disciplined and controlled way that enabled him to compete for well over 40 years.

Chris is also one of the very few bodybuilders that has ever competed successfully in the A.A.U where he was the first African American to win the Mr. America title. But Chris also won the world bodybuilding guild (WBBG) title in 1973 as well as the NABBA Mr. Universe title, which he did before winning the Mr. Olympia.

Chris is the only bodybuilder to ever win major titles in each of the four different bodybuilding federations. Chris comes from a family of discipline and focused routine because his mother Mahala Ashley Dickerson, was Alaska's first African American lawyer.

His illustrious bodybuilding career includes many firsts'. He was the first bodybuilder to ever win Mr. O when he was over 40 years old and was the first bodybuilder to appear on the cover of Flex Magazine. He was also the first bodybuilder to receive the Lifetime Achievement Award from Ben Weider in 2008.

Chris has a very specific way of training arms, which he sticks to religiously because it works.

For biceps he would do:

Standing barbell curls - 4 sets of 8-12 reps
Incline dumbbell curls - 4 sets of 8-10 reps
Cable preacher curls - 4 sets of 12 reps
Seated cable curls - 4 sets of 10 reps

And for triceps:

Pulley pushdowns - 4 sets of 8 reps
Seated barbell triceps extensions - 4 sets of 8 reps
Standing high-pulley, long-cable triceps extensions - 4 sets of 10 reps
Kneeling pulley pushdowns - 2-3 sets of 10 reps

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This publication is presented for information purposes, to increase the public knowledge of health and fitness.

The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice.

Any of this advice should not be adopted without a consultation with your health professional.

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