Dear behrang10-ga:
This does not provide you with a definitive answer but its the best
verifiable information I can find. I posted it as a comment but if you
are satisfied with it as an answer let me know and I can repost it as
an answer and close your question:
According to a recent articles on the Askmen.com and Muscular
Development websites Shaquille O'Neal has this daily workout that he
observes without fail:
Legs
Leg Press: 2 warm-up sets of 20-15 reps, then 3 sets of 12-6 reps
Step-Ups: 3 sets, 8-10 reps
One-Legged Press: 3 sets, 8 reps
Calves
Seated calf-raise: 3 sets, 12 reps
Leg press calf-raise: 3 sets, 12 reps
Standing calf-raise: 3 sets, 12 reps
Chest
Dumbbell bench press: 3 sets, 6-12 reps
Dumbbell incline press: 3 sets, 6-12 reps
Dumbbell flyes: 3 sets, 6-12 reps
Lats
Cable pull-downs: 3 sets, 6-12 reps
Dumbbell or machine rows: 3 sets, 6-12 reps
Pull-ups: 3 sets, 6-12 reps
Biceps
Barbell curls: 3 sets, 6-12 reps
Dumbbell curls: 3 sets, 6-12 reps
Triceps
Triceps cable push-downs: 3 sets, 6-12 reps
Lying triceps extensions: 3 sets, 6-12 reps
Machine dips: 3 sets, 6-12 reps
Delts
Dumbbell military press: 3 sets, 6-12 reps
OR
Single arm military press: 3 sets, 6-12reps
Front dumbbell raises: 3 sets, 8-12 reps
Lateral dumbbell raises: 3 sets, 8-12 reps
Rear delt dumbbell raises: 3 sets, 8-12 reps
Dumbbell shrugs: 3 sets, 6-12 reps
Shaq can bench press more than 1000 lbs. His strength and conditioning
coach, Jim Cotta was quoted on the Health and Inspiration website as
saying "I'm not trying to kill him, but we need to go heavy enough to
get something out of it."
Simply amazing isnt it?
Best regards;
Tutuzdad-ga
Muscular Development
http://www.musculardevelopment.com/sept99/shaq.html
Askmen.com
http://www.askmen.com/sports/bodybuilding/58b_fitness_tip.html
Health and Inspiration
http://www.healthandinspiration.com/celebrity_muscle/celebrity_muscle_102000.html |