THE BLONDE BOMBER - DAVE DRAPER!
Dave Draper was really something back in the day. He embodied what people thought of as the California bodybuilder and beach dude, not knowing that he really is from Secaucus, New Jersey. In any case, I always liked learning about his training methods. He favored a faster paced training and often trained in almost a meditative way with his eyes closed.
Of course, his training varied a lot over the years just like anybody, but here is a list of some of his favourite exercises from an old article in Musclemag International written by the late Robert Kennedy. He was truly a man who loved the sport of bodybuilding and fitness in general. According to the article, these exercises were done for 5 to 8 sets each for 10 to 15 reps. I'm not sure exactly how he split the bodyparts, but I know it definitely wasn't like a modern bro split where each muscle is trained only once a week. It was split either over two or three days max. Anyway here are the exercises by muscle / bodypart.
CHEST
Bench Press
Incline Dumbbell Press
Dumbbell Flyes
Dumbbell Bench Press (flat)
BACK
Lat Pulldown
Bentover Row (Barbell)
Bentover Row (Dumbbell)
Chin Ups
SERRATUS AND INTERCOSTALS
Dumbbell Pullovers
Barbell Pullovers
One Arm Dumbbell Rows
Close Grip Lat Pulldowns
SHOULDERS
Press Behind The Neck
Military Press (front)
Clean and Press
Lateral Raise
Bentover Lateral Raise
Upright Rows
Dumbbell Overhead Press
BICEPS
Barbell Curl
Dumbbell Curl
Incline Dumbbell Curl
Barbell Concentration Curl (Bentover)
TRICEPS
Lying Tricep Extension
Barbell French Press (seated)
Cable Pushdowns
Dumbbell French Press
FOREARMS
Barbell Reverse Curls
Zottman Curls
Barbell Wrist Curls
LEGS
Front Squats
Back Squats (deep)
Sissy Squats
Lunges
Calf Raises
ABDOMINALS
Lying Leg Raises
Incline Leg Raises
Hanging Leg Raises
Crunches
Anyway there it is. Lots of good solid exercises there. As you can see of course, Dave liked training with a high volume approach which may not work for everyone. I personally use a fairly high volume as well, but things can always be modified. I think we can all learn a thing or two from the Blonde Bomber!