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Chris Dickerson Tribute Page
Chris Dickerson Picture
Chris Dickerson was born Henri Christophe Dickerson on August 25, 1939 in Montgomery, Alabama and he is a former American bodybuilder that has competed in over 50 contests spanning over 30 years. Chris Dickerson was born as the youngest of triplets and he later went on to study music and is an accomplished opera singer in addition to his career in athletics.
The first bodybuilding competition he entered was in 1965 where he took third place at that year's Mr. Long Beach competition. He trained with Mr. Universe Bill Pearl and was the first African-American to win the AAU Mr. America but is probably the best known for being the oldest winner of the IFBB Mr. Olympia contest at age 43.
Dickerson retired in 1994 and was inducted into the IFBB Hall of Fame in 2000, he currently lives in Florida where he continues to train, conduct seminars, and correspond with current athletes online.
Chris Dickerson Workout
You will see from the workout that is listed below that Chris strongly believed in training to the point of failure and went all the way down to doing 6 reps with the heaviest weight that he could. Strict form is something that always governed his workouts and still do today.
Below is the routine that he used for the 1968 Mr.USA competition, which is something that he used for 6 weeks before the competition, which means he was doing all this hard work while on a calorie deficit. This shows the strength of his level of commitment and the act that he would push himself beyond normal boundaries.
Monday, Wednesday, Friday:
Ab work as warm-up
1. Twisting Leg Raises – 50 reps each side
2. Hip Rolls – 50 reps each side
3. Double Leg Crossovers – 50 reps each side
4. Twisting Sit-ups Over Bench – 50 reps each side
5. Leg Raises off Flat Bench – 100 reps
6. Bent Knee Leg Raises – 100 reps
7. Seated Military Press – 4 sets of 6 reps
8. Lying Rear Delt Circles – 4 sets of 6 reps
9. Standing Dumbbell Presses – 4 sets of 6 reps
10. Lying Rear Delt Raise – 4 sets of 6 reps
11. One Arm Rowing Off Bench – 4 sets of 6 reps
12. Close Grip Chins – 4 sets of 10 reps
13. Rowing on High Pulley – 4 sets of 6 reps
14. Lat Pull downs – 4 sets of 6 reps
15. Incline Barbell Prones – 4 sets of 6 reps
16. Incline Laterals – Dumbbells – 4 sets of 6 reps
17. Bench Press – 4 sets of 6 reps
18. Bent Arm Laterals – 4 sets of 6 reps
Tuesday, Thursday, Saturday:
1. Twisting Good Mornings – 100 reps to each side
2. 3/4 Dumbbell Side Bends – 50 reps each side
3. Kneeling Back Kicks – 100 reps each leg
4. 3/4 Barbell Side Bends – 100 reps each side
5. Incline Hip Raise – 100 each side
6. One-Hand Triceps Extension on Pulley – 4 sets of 6 reps
7. Parallel Bar Dips – 4 sets of 6 reps
8. Seated Two Hand French Curl – 4 sets of 6 reps
9. Kneeling Triceps Pull down on Lat Machine – 4 sets of 6 reps
10. Leg Extension on Extension Machine – 4 sets of 6 reps
11. Front Squats – 4 sets 6 reps
12. Thigh Bicep Curls – 4 sets 6 reps
13. Hack Squats – 4 sets 6 reps
14. E-Z Bar Standing Curl – 4 sets of 6 reps
15. Seated Dumbbell Curl – 4 sets 6 reps
16. Incline Curl – Dumbbells – 4 sets of 6 reps
17. Concentration Curls – 4 sets of 6 reps
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