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

ExerciseSetsReps
Leg Raises – Twisting150 / Side
Hip Rolls150 / Side
Double Leg Crossovers150 / Side
Twisting Sit – Ups (Over Bench)150 / Side
Leg Raises (From Bench)1100
Leg Raises – Bent Knees1100
Military Press – Seated46
Rear Deltoid Circles – Lying46
DB Press – Standing46
Rear Deltoid Raises – Lying46
1 – Arm DB Rowing46
Chin-Ups – Close Grip410
Cable Rowing – High Pulley46
Lat Pull Downs46
Incline Barbell Curls – Prone46
DB Incline Side Lateral Raises46
Flat Barbell Bench Press46
Side Lateral Raises – Bent Arms46

Tuesday, Thursday & Saturday:

ExerciseSetsReps
Good Mornings – Twisting1100 / Side
DB Side Bends – ¾150 / Side
Kneeling Back Kicks1100 / Side
Barbell Side Bends – ¾1100 / Side
Hip Raises – Incline1100
Triceps Extensions – DB or Pulley46
Triceps Dips – Parallel Bar46
French Curls – Seated46
Triceps Pulldowns46
Leg Extensions46
Barbell Squats – Front46
Leg Biceps Curls410
45* Hack Squats46
Standing Curls – EZ Bar46
DB Curls – Seated46
DB Curls – Incline46
Concentration Curls46

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

ExerciseSetsReps
Sit-Ups  (Incline)150
Leg Raises – Incline125
Seated Stick Twists1100
DB Side Bends150 / Side
Leg Kicks – Front125
Olympic Bar Press – Standing88
Side DB Lateral Raises – Standing68
Behind The Neck Press – Seated88
Bent Over Deltoid Raises88

Monday (Evening) – Abs & Biceps

ExerciseSetsReps
Flat Bench Leg Raises1100
DB Preacher Curls106
Barbell Curls – Seated128
Barbell Curls – Standing10

Tuesday (Morning) – Abs, Back & Lats

ExerciseSetsReps
Sit-Ups (Incline)150
Leg Raises – Incline125
Seated Stick Twists1100
DB Side Bends150 / Side
Leg Kicks – Front125
Barbell Deadlift1010
Lat Pull Down – Machine128
1 – Arm DB Rowing126
Chin-Ups (Wide Grip)1010

Tuesday (Evening) – Triceps

ExerciseSetsReps
Leg Raises – Flat Bench1100
Triceps Pulldowns – Machine126
EZ Bar Prone Triceps Curl126
1 – Arm Triceps Curl (Prone)108
Triceps Dips – Parallel Bar68

Wednesday (Morning) – Abs & Chest

ExerciseSetsReps
Sit-Ups (Incline)150
Leg Raises – Incline125
Seated Stick Twists1100
DB Side Bends150 / Side
Leg Kicks – Front125
Bent Arm Pullover – Olympic Bar126 – 8
DB Press – Incline126 – 8
Side DB Laterals – Incline88
DB Press – Prone86
Dips – Parallel Bar6Till Failure

Wednesday (Evening) – Legs

ExerciseSetsReps
Flat Bench Leg Raises1100
Barbell Squats88
Leg Press88
Hack Squats – 45 Degree88
Leg Extensions810
Thigh Biceps Curls1012
Calf Raises – Seated1025

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.