BFH Workout #46: Robby Robinson

BFH Workout #46: Robby Robinson

Robby Robinson, born on May 24, 1946, is a former professional bodybuilder and actor from the United States. He gained fame during the 1970s and 1980s, competing in numerous bodybuilding competitions, including Mr. Olympia. Robinson's impressive physique and dedication to the sport earned him the nickname "The Black Prince" of bodybuilding. Beyond his competitive career, he also appeared in several films and TV shows. Robinson continues to inspire bodybuilders and fitness enthusiasts through his iconic physique and commitment to health and wellness.

The Mr. Lifestyle Workout

20 Minute AMRAP

10 Barbell Deadlifts

10 Barbell Bench Press

10 Barbell Squats

10 Barbell Lunges

10 Barbell Curls

Exercise List

Barbell Deadlifts

Begin by standing with your feet shoulder-width apart, toes pointing slightly outward. Place a barbell on the ground in front of you. Bend at your hips and knees to grip the barbell with both hands, palms facing your body. Your hands should be slightly wider than shoulder-width apart. Lower your hips until your thighs are parallel to the ground, keeping your back straight and chest up. Your shins should be touching the barbell. Take a deep breath, brace your core, and drive through your heels to lift the barbell off the ground. Keep your back straight as you lift, pushing your hips forward and extending your knees. Stand up straight, with your shoulders pulled back and your hips fully extended.

Barbell Bench Press

Lie down on a flat bench with your back fully pressed against it. Position your feet firmly on the ground, about shoulder-width apart. Grip the barbell slightly wider than shoulder-width apart, with your palms facing away from you. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. Ensure that your wrists are straight and aligned with your forearms. Inhale and slowly lower the barbell towards your chest in a controlled manner. Keep your elbows at about a 45-degree angle to your body. Aim to lower the bar until it lightly touches your chest or hovers just above it, depending on your flexibility and comfort level. Exhale and push the barbell back up to the starting position by extending your arms and contracting your chest muscles. Keep your back flat on the bench throughout the movement and avoid arching excessively. Once you've completed your set, carefully rack the barbell back onto the rack. Ensure it's secure before releasing your grip.

Barbell Squats

Start by positioning the barbell on a squat rack at about chest height. Load the barbell with an appropriate weight for your fitness level. Step under the barbell and place it across your upper back, resting it on your traps. Ensure your grip is slightly wider than shoulder-width apart. Stand with your feet shoulder-width apart or slightly wider, toes pointing slightly outward. Your chest should be up, and your spine should be in a neutral position. Engage your core muscles to stabilize your torso. With the barbell securely in place, initiate the movement by bending your knees and pushing your hips back as if you're sitting back into a chair. Keep your chest up and your back straight throughout the movement. Lower your body until your thighs are parallel to the ground or slightly below, ensuring your knees do not extend beyond your toes. Once you've reached the desired depth, drive through your heels and straighten your legs to return to the starting position. Keep your core engaged and maintain control of the movement throughout.

Barbell Lunges

Start by standing shoulder-width apart with your feet and a barbell placed on your upper back. You can either use a squat rack to lift the barbell onto your shoulders or have someone assist you in placing it securely. Take a step forward with one foot, keeping your torso upright and your core engaged. Lower your body by bending both knees until your front thigh is parallel to the ground and your back knee almost touches the floor. Ensure your front knee is directly above your ankle and your back knee points toward the ground. Push through your front heel to return to the starting position, driving your body back up to standing. Repeat the movement on the other side by stepping forward with the opposite foot. Continue alternating legs for the desired number of repetitions.

Barbell Curls

Stand up straight with your feet shoulder-width apart. Hold a barbell with an underhand grip (palms facing up) slightly wider than shoulder-width apart. Let the barbell hang at arm's length in front of your thighs, with your arms fully extended and elbows close to your body.  Keeping your upper arms stationary, exhale as you curl the barbell upward towards your shoulders, contracting your biceps. Keep your wrists straight throughout the movement. Once the barbell is near your shoulders and your biceps are fully contracted, hold the position briefly and squeeze your biceps at the top of the movement. Inhale as you slowly lower the barbell back to the starting position, maintaining control over the movement.