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Casey Viator - 1971 Training Routine - 3 Days a Week By Achilles Kallos Nineteen year old Casey Viator from New Iberia, La. is the youngest bodybuilder to have won the Mr. America title. He started training when he was fifteen, which, in my opinion, is the right time to start bodybuilding. Casey has been fortunate in many ways, having a good physical background, sound training advice and a superb genetic potential. At the same time, however, he is an exceptionally hard trainer, in spite of the fact that he works long hours at his job as a welder. Two former Mr. Americas have guided him: Boyer Coe and Red Lerille. For the past year Casey has been training under the watchful eye of Art Jones of Deland, Florida. As you may know, Art Jones invented the Nautilus machine. This machine enables you to train your body harder in less time with outstanding results. According to Jones, Casey is one of the strongest men he has ever trained and no one yet has been able to exceed the poundages he uses on the Nautilus machine. Although Casey has not really bothered to exert himself with maximum poundages as he prefers to train for bodybuilding, he has done the following: Bench Press: 460 lbs. Full Squat: 505 x 14 reps. Press Behind Neck: 280 lbs. Barbell Curl: 225 x 4 reps. Casey trains three times a week, working the whole body in one workout lasting about 2 to 2½ hours. He employs the Nautilus machine mainly for the arms and lats and conventional barbell and dumbbell movements for the rest of the body. When he trains on the conventional exercises he does some of them one after the other without much rest. That is why he is able to train his whole body thoroughly and in such a short time. Here is Casey’s three day a week routine: Legs (conventional method) 1. Leg Press - 750 lbs. x 20 reps. 2. Leg Extension - 250 lbs. x 14 to 20 reps. 3. Full Squat - 505 lbs x 14-20. 4. Leg Curl - 150 lbs x 14-20. These exercises are done one after the other without the usual rest associated with such large poundages. I would like to see anyone else duplicate this. NOTE BY STRENGTH-OLDSCHOOL: The style of Leg Press machine that Casey was using was different and much harder compared to the angled Leg Press machines of today. Lats (Nautilus machine) 1. Pullover - 3 sets of 20 reps. 2. Circular Pulldown - 3 sets of 20. 3. Chins - 3 x 20. Each exercise is done in the normal set fashion. Deltoids (conventional and Nautilus) 1. Standing Laterals - 60 lbs. x 3 sets of 20 reps. 2. Barbell Press Behind Neck - 215 lbs. x 3 sets of 20 reps. 3. Nautilus Lateral Raise - 3 x 20. You will note that two movements are done with barbell and dumbbells and one on the Nautilus. 4. Barbell Shrug - 280 lbs. 3 x 20. Chest (conventional) 1. Barbell Bench Press - 350 lbs. 2 x 20. 2. Incline Barbell Press - 225 lbs. 3 x 20. 3. Dips - 100 lbs. 3 x 20. 4. Cable Crossover - 40 lbs. 3 x 20. Arms (Nautilus) 1. Conventional Barbell Curl - 200 lbs. 1 x 20. 2. Combination Triceps and Biceps exercise - 120 lbs. 1 x 20. 3. Triceps Extension (similar to pulley pushdown) - 110 lbs. 1 x 20. 4. Compound Triceps movement - 1 x 20. Calves (conventional) 1. One Legged Calf Raise - 85 lb. dumbell 4 x 50. Forearms (conventional) 1. Barbell Wrist Curl - 145 lbs. 2 x 20. Deadlift 400 lbs. 1 set of 30 reps. Many of us think we are training hard, but after looking at Casey’s routine we might have to review our definition of hard work! You will note he employs high reps. Obviously this involves a lot of concentration as well. To read a 1980 Interview with Casey Viator click here.