Chris Dickerson Workout Routine – For Size & Aesthetics

chris-dickerson-workout-routine

Chris Dickerson Balanced His Workout Routine for Both Size & Aesthetic

Born in 1939, the successor of Samir Bannout, Henri Christophe “Chris” Dickerson is a retired American professional bodybuilder who has impacted the bodybuilding industry with his physique and as a person. He was the rare first Black, Gay, and more than 40 years old crowned Mr. Olympia at the mere height of only 5 feet and 6 inches.

Chris Dickerson Is One of the Most Inspirational Bodybuilders in the History of Bodybuilding

Starting training at the age of 24, Chris Dickerson is among those bodybuilders who trained against all odds, both psychologically and physically. For instance, he was among the rare ones who get into the bodybuilding industry at a very old age and with short experience.

Due to race and orientation, many people even didn’t accept him, but he worked against all the odds and proved everyone wrong.

Chris Dickerson’s Workout Routine – For the Preparation of Mr. USA (1968)

Chest

Exercise Sets Reps
Leg Raises – Twisting 1 50 / Side
Hip Rolls 1 50 / Side
Double Leg Crossovers 1 50 / Side
Twisting Sit – Ups (Over Bench) 1 50 / Side
Leg Raises (From Bench) 1 100
Leg Raises – Bent Knees 1 100
Military Press – Seated 4 6
Rear Deltoid Circles – Lying 4 6
DB Press – Standing 4 6
Rear Deltoid Raises – Lying 4 6
1 – Arm DB Rowing 4 6
Chin-Ups – Close Grip 4 10
Cable Rowing – High Pulley 4 6
Lat Pull Downs 4 6
Incline Barbell Curls – Prone 4 6
DB Incline Side Lateral Raises 4 6
Flat Barbell Bench Press 4 6
Side Lateral Raises – Bent Arms 4 6

Tuesday, Thursday & Saturday:

Exercise Sets Reps
Good Mornings – Twisting 1 100 / Side
DB Side Bends – ¾ 1 50 / Side
Kneeling Back Kicks 1 100 / Side
Barbell Side Bends – ¾ 1 100 / Side
Hip Raises – Incline 1 100
Triceps Extensions – DB or Pulley 4 6
Triceps Dips – Parallel Bar 4 6
French Curls – Seated 4 6
Triceps Pulldowns 4 6
Leg Extensions 4 6
Barbell Squats – Front 4 6
Leg Biceps Curls 4 10
45* Hack Squats 4 6
Standing Curls – EZ Bar 4 6
DB Curls – Seated 4 6
DB Curls – Incline 4 6
Concentration Curls 4 6

Chris Dickerson’s Workout Routine – For the Preparation of Mr. Universe

Below is another AM/PM workout routine of Chris Dickerson that he used during his heydays for the competition preparation:

Chris Dickerson’s Workout Routine Split

He followed AM/PM workout routine for three days a week, Monday, Tuesday & Wednesday.

  • Monday (Morning) – Abs & Deltoid
  • Monday (Evening) – Abs & Biceps
  • Tuesday (Morning) – Abs, Back & Lats
  • Tuesday (Evening) – Triceps
  • Wednesday (Morning) – Abs & Chest
  • Wednesday (Evening) – Legs

Monday (Morning) – Abs & Deltoid

Exercise Sets Reps
Sit-Ups  (Incline) 1 50
Leg Raises – Incline 1 25
Seated Stick Twists 1 100
DB Side Bends 1 50 / Side
Leg Kicks – Front 1 25
Olympic Bar Press – Standing 8 8
Side DB Lateral Raises – Standing 6 8
Behind The Neck Press – Seated 8 8
Bent Over Deltoid Raises 8 8

Monday (Evening) – Abs & Biceps

Exercise Sets Reps
Flat Bench Leg Raises 1 100
DB Preacher Curls 10 6
Barbell Curls – Seated 12 8
Barbell Curls – Standing 10

Tuesday (Morning) – Abs, Back & Lats

Exercise Sets Reps
Sit-Ups (Incline) 1 50
Leg Raises – Incline 1 25
Seated Stick Twists 1 100
DB Side Bends 1 50 / Side
Leg Kicks – Front 1 25
Barbell Deadlift 10 10
Lat Pull Down – Machine 12 8
1 – Arm DB Rowing 12 6
Chin-Ups (Wide Grip) 10 10

Tuesday (Evening) – Triceps

Exercise Sets Reps
Leg Raises – Flat Bench 1 100
Triceps Pulldowns – Machine 12 6
EZ Bar Prone Triceps Curl 12 6
1 – Arm Triceps Curl (Prone) 10 8
Triceps Dips – Parallel Bar 6 8

Wednesday (Morning) – Abs & Chest

Exercise Sets Reps
Sit-Ups (Incline) 1 50
Leg Raises – Incline 1 25
Seated Stick Twists 1 100
DB Side Bends 1 50 / Side
Leg Kicks – Front 1 25
Bent Arm Pullover – Olympic Bar 12 6 – 8
DB Press – Incline 12 6 – 8
Side DB Laterals – Incline 8 8
DB Press – Prone 8 6
Dips – Parallel Bar 6 Till Failure

Wednesday (Evening) – Legs

Exercise Sets Reps
Flat Bench Leg Raises 1 100
Barbell Squats 8 8
Leg Press 8 8
Hack Squats – 45 Degree 8 8
Leg Extensions 8 10
Thigh Biceps Curls 10 12
Calf Raises – Seated 10 25

Diet & Nutrition of Chris Dickerson

Below is one of the typical diet plan of Chris Dickerson:

Meal 1

  • Egg Whites – 10
  • Whey Protein Shake – 2 Scoops
  • Oat Meals – 4 Packets

Meal 2

  • Shake W/ 2 to 4 Mutant Mass
  • Whey Protein W/ Oatmeal, Peanut Butter & Bananas (For Bulking)

Meal 3

  • Post-Workout Shake W/ 3 to 4 Mutant Mass
  • Whey Protein – 2 Scoops
  • Bananas – 1 to 2

Meal 4

  • Steak/Fish/Turkey/Lean Pork
  • Brown Rice – 2 Cups

Meal 5

  • Dinner or Mexican / Thai Food / Burgers

Physical Statistics of Chris Dickerson

  • Height – 5 Feet & 6 Inch
  • Weight – 185 Pounds – 195 Pounds (83.9 KG – 88.5 KG)
  • Chest – 51 Inch
  • Waist – 31 Inch
  • Biceps – 18 Inch

Olympia Results

  • 1979 – Placed 4th – Lightweight (Mr. Olympia – IFBB)
  • 1980 – Placed 2nd (Mr. Olympia – IFBB)
  • 1981 – Placed 2nd (Mr. Olympia – IFBB)
  • 1982 – Winner (Mr. Olympia – IFBB)
  • 1984 – Placed 11th (Mr. Olympia – IFBB)
  • 1994 – Master (Mr. Olympia – IFBB)

Other Bodybuilding Titles of Chris Dickerson

1966:

  • Placed 2nd – Mr. North America (AAU)
  • Overall Winner – Mr. New York State (AAU)
  • Overall Winner – Mr. Eastern America (AAU)
  • Overall Winner – Mr. Atlantic Coast (AAU)
  • Placed 1st – Junior Mr. USA – Most Muscular (AAU)
  • Winner – Junior Mr. USA (AAU)

1967:

  • Winner – Mr. California (AAU)
  • Placed 4th – Mr. America – Most Muscular (AAU)
  • Placed 6th – Mr. America (AAU)
  • Placed 5th – Junior Mr. America – Most Muscular (AAU)
  • Placed 4th – Junior Mr. America (AAU)

1968:

  • Placed 2nd – Mr. USA – Most Muscular (AAU)
  • Winner – Mr. USA (AAU)
  • Placed 3rd – Mr. America – Most Muscular (AAU)
  • Placed 3rd – Mr. America (AAU)
  • Placed 3rd – Junior Mr. America (AAU)

1969:

  • Placed 2nd – Mr. America (AAU)
  • Placed 2nd – Junior Mr. America (AAU)

1970:

  • Placed 1st – Mr. Universe – Short (NABBA)
  • Placed 1st – Mr. America – Most Muscular (AAU)
  • Winner – Mr. America (AAU)
  • Placed 1st – Junior Mr. America – Most Muscular (AAU)
  • Winner – Junior Mr. America (AAU)

1971:

  • Placed 1st – Mr. Universe – Short (NABBA)

1973:

  • Placed 1st – Mr. Universe – Short (NABBA)
  • Overall Winner – Mr. Universe (NABBA)
  • Winner – Pro Mr. America (WBBG)

1974:

  • Placed 1st – Mr. Universe Pro – Short (NABBA)
  • Overall Winner – Mr. Universe Pro (NABBA)

1975:

  • Placed 2nd – World Championships (WBBG)
  • Placed 2nd – Mr. Universe – Pro (PBBA)

1976:

  • Placed 2nd – Mr. Universe – Pro – Short (NABBA)
  • Placed 3rd – Mr. Universe – Pro (NABBA)
  • Placed 4th – Olympus (WBBG)

1979:

  • Placed 2nd – Grand Prix – Vancouver (IFBB)
  • Winner – Canada Pro Cup (IFBB)
  • Placed 2nd – Canada Diamond Pro Cup (IFBB)

1980:

  • Placed 2nd – Pittsburgh Pro Invitational (IFBB)
  • Winner – Night of Champion (IFBB)
  • Winner – Grand Prix – New York (IFBB)
  • Winner – Grand Prix – Miami (IFBB)
  • Placed 2nd – Grand Prix – Louisiana (IFBB)
  • Winner – Grand Prix – California (IFBB)
  • Winner – Florida Pro Invitational (IFBB)
  • Winner – Canada Pro Cup (IFBB)

1981:

  • Placed 2nd – Professional World Cup (IFBB)
  • Winner – Night of Champions (IFBB)
  • Placed 2nd – Grand Prix World Cup (IFBB)
  • Winner – Grand Prix – Washington (IFBB)
  • Winner – Grand Prix – New York (IFBB)
  • Placed 2nd – Grand Prix – New England (IFBB)
  • Winner – Grand Prix Louisiana (IFBB)

1990:

  • Placed 8th – Arnold Classic (IFBB)

Wrapping Up

Chris Dickerson’s persistence and hard work towards training and diet helped him achieve his bodybuilding dream. He’s among the most influential and diverse bodybuilders and Mr. Olympia winner ever who happens to walk the stage.

However, if you know about him or you’re his fan, you can try out this above mentioned workout routine. If you’re a beginner, it’s better to try out with any other beginner’s workout routine instead of this workout, as it can be a little taxing on your body.

FAQ

Who Was the First African American Bodybuilder to Win Mr. Olympia Title?

Chris Dickerson was the first African – American AAU (The Amateur Athletic Union) Mr. America and the oldest winner of the IFBB, Mr. Olympia, at 43. Furthermore, he was the only among two bodybuilders – alongside Dexter Jackson to win titles in both the competitions Mr. Olympia & Masters Olympia.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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