In a recent YouTube video, Robby Robinson, an emblematic figure of bodybuilding’s golden era, shared his top 9 essential exercises for each muscle group, offering insightful perspectives. Renowned as ‘The Black Prince,’ Robinson’s insights shed light on the meticulous approach that underpinned his dominance in the IFBB Pro League during the 1970s and 80s.
Furthermore, throughout his illustrious career, Robinson secured coveted titles including Mr. America, Mr. World, and Mr. Universe, solidifying his status as a luminary of the sport. Moreover, his impeccably sculpted arms earned enduring acclaim, widely regarded as among the finest in bodybuilding history.
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Despite never capturing the prestigious Sandow trophy, Robinson’s three Masters Olympia victories underscored his enduring prowess, securing gold thrice (twice in Over 50, in 1994, 1997, and 2000). Furthermore, even at 77 years old, Robinson continues to epitomize remarkable longevity, cementing his position as an indomitable force in the realm of bodybuilding.
Robby Robinson Shares His Top 9 Essential Exercises for Each Body Part
In his latest endeavor, Robinson delved into his preferred exercises for every major muscle group. Given Robinson’s reputation for intense training, enthusiasts eagerly awaited his insights on the subject.
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Here’s a quick breakdown of the exercises:
- Behind-the-neck press
- Dumbbell press or Barbell press
- Bicep curls
- EZ bar press
- Chin-ups
- Hanging leg raise
- Squats
- Stiff-legged deadlift
- Donkey calf raise
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Shoulders
Robinson prioritizes developing muscular shoulders, emphasizing their importance in his training regimen. He begins with behind-the-neck presses, stressing the significance of maintaining proper form and posture to achieve optimal results.
“If I was going to do shoulders I would seriously want to build incredible muscular shoulders, behind the neck press. I would lean, make sure that weight, I’m pressing the deltoids. Barbell or dumbbell it doesn’t matter just got the upper back arch.”
Chest
Moving to chest exercises, Robby Robinson opts for versatility. He doesn’t pick just one exercise. Instead, he incorporates both dumbbell presses and barbell presses.
“If I was going to do chest it would be, definitely be dumbbell presses or barbell presses. That would be my two. Both (inclined and flat) preferably I would go back and forth between both.”
Biceps
However, when discussing biceps, Robinson emphasizes maintaining proper posture. This ensures that the pressure remains on the correct muscles during exercise.
“If I am really trying to stress my biceps I was putting my back against the wall, my knees out in front of me a little bit that forces all the weight to be on the biceps. I wouldn’t have my shoulders here (towards the front), I’d have my shoulders there (towards the back).”
“You always pull the shoulders back so you are in the upper back arch position, all that pressures kept on the biceps. If I bring my shoulders forward, the shoulders are going to carry the load. If you aren’t turning your wrist you aren’t going to get any biceps. You can’t keep the wrist straight you have to turn them.”
Triceps
Robinson shared his favorite tricep movements. However, when targeting this muscle group, he also engages the delts and pecs. This makes the EZ bar press a comprehensive exercise choice.
“My choice would be to do close grip EZ bar press because what that does that affects the whole biceps, all three halves of the tricep. I would let the weight come down. A flat bench. My thinking right at the end I lift it up that way I’m hitting front delts, pecs, all three parts of the tricep” Robby Robinson explains.
“I like to focus on everything. My next exercise for triceps would be rope extensions because what is happening is the closer you keep your head, your elbows to the head, it flexed all three heads of the tricep. You gotta keep the elbows close to the side of your head.”
Back
Continuing his straightforward approach, Robinson designates chin-ups and T-bar rows as his top two back exercises.
“Chin ups. Chins to the front, chins to the back.”
“Next for the back would be a T-bar row.”
Abs
When focusing on the abs, Robby Robinson suggests incorporating hanging leg raises or lying leg raises into your routine. These exercises effectively target the entire abdomen and contribute to achieving a desirable V-taper.
“Hanging leg raises or lying leg raises. Those are the two exercises where it doesn’t, it affects the whole area. Hanging leg raises, it creates that whole V-taper.”
Quads
Additionally, he advocates for squats as a crucial exercise to target the entire body.
“Squats. You got to, squats work the whole body. You gotta get that squat in there. Leg presses is for a day you wanna have a break. Get the lower back a break.”
Hamstring
Robinson selects stiff-leg deadlifts as his preferred motion for the hamstrings. However, he reminds his fans about the importance of maintaining an upper back arch and keeping the pressure solely on the hamstrings.
“Stiff leg deadlifts. With your leg and your body at an odd position where you are kinda leaning back but again upper back arch all the pressure is on the hamstrings.”
Calves
Lastly, Robinson reveals his favorite calf exercise.
“Donkeys. Anybody sit on your back and you’re doing five sets of 20. You see that’s all we did. Very seldom did you see a bodybuilder back in the old days using the seated calf machine or the standing calf machine. It’s just donkeys. You got all to get on your back for 20 reps. Franco and all will get on your back and you gotta do 20 reps. There is nothing like it.”]
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Apart from Robby Robinson’s recent picks, several other notable figures in bodybuilding have disclosed their selections. Recently, reigning five-time Classic Physique Olympia, Chris Bumstead, unveiled his top 10 exercises for muscle growth, along with nutritionist Stan Efferding and Open bodybuilding titan Nick Walker.
Moreover, considering Robby Robinson’s enduring legacy, his lifting techniques carry significant credibility and remain relevant today. Also, you’re welcome to experiment with his favorite exercises for each body part!
To view Robby Robinson’s full video, click on the link below:
Overview
In a recent YouTube video, bodybuilding icon Robby Robinson shared his top 9 exercises for each muscle group. As ‘The Black Prince,’ Robinson’s insights shed light on his dominance in the IFBB Pro League during the 1970s and 80s. Moreover, despite never winning the Sandow trophy, his enduring prowess and remarkable longevity at 77 years old cement his status as an indomitable force in the sport. Additionally, Robinson’s recommendations are complemented by other bodybuilding standouts, such as Chris Bumstead and Stan Efferding.
Featured Image @the_offcial_blackprince (Instagram), @Spase, @Robby Robinson official (Youtube)