Argo Vaible’s training: a bodybuilder’s day 1B

At the Estonian Bodybuilding Championships, Argo Vaible won the men’s up to 90 kg class and placed third overall. I traveled to Pärnu to join him for a workout and see how a man who trains just 3–4 times a week builds a physique like his. This is Argo Vaible’s workout day 1B — chest, shoulders, biceps, hamstrings and calves.

Why Argo Vaible’s training works

Argo essentially trains every other day, for a total of 3 training days a week. His muscle groups are split across two days, each with two variations that he alternates between. Only working sets are listed; warm-up sets are additional. Every working set is performed with near-maximal effort.

The distinctive feature is his use of drop sets. In Argo Vaible’s training, he takes a set to the limit, rests for about 30 seconds, then continues with a lighter weight until he reaches his limit again. Rest periods between sets are at least 2 minutes to keep the weights up — all working sets use the same weights.

During contest preparation (about 3 months), he adds cardio: around 2 × 30–40 min a week, on days when he does no weight training. The volume depends on what he sees in the mirror.

Argo Vaible’s training: chest

Incline dumbbell press/fly. Argo picks up the 35 kg dumbbells, performs 8 reps to failure, rests for 20–30 seconds and continues with a lighter weight for another 8 reps. After the first set, his muscles are pumped full of blood — the method works.

Flat dumbbell bench press/fly. The same type of exercise on a flat bench, using the same weights. The plan calls for 4 sets, but once the muscle is exhausted, he doesn’t force it. Argo’s reasoning: if you want to do heavy flyes but can’t manage them, press instead.

Shoulders and biceps

Machine shoulder press. The tennis hall in Pärnu has GYM 80 machines. We load the machine with two 20 kg plates and two 10 kg plates. To reduce the weight, we remove the 10 kg plates. During this exercise, Argo takes off his warm-up shirt, revealing massive, rounded, sharply defined deltoids. The first person who comes to mind is Reval-Sport’s famous “Iron Braid” — Dimitri Uiba.

Dumbbell lateral raises. Argo raises the weights higher than usual and keeps his elbows bent at roughly a 90-degree angle. He uses 22.5 kg dumbbells.

EZ-bar curls. He loads 40 kg onto the barbell, plus the weight of the barbell itself. For the drop, we take off 10 kg. Use your biceps to lift the weight for as many reps as you can, then reduce the weight and continue.

Seated dumbbell curls. Have two pairs of dumbbells ready — one heavier, the other lighter. Sit on a bench with a slight recline. At the bottom, hold the dumbbell with a hammer grip (neutral), then rotate it as you lift so that you finish with an underhand grip.

Hamstrings and calves

Lying leg curls. One exercise for the biceps femoris. After the first set, my legs start cramping — my body is drained from the long workout. The next sets go better, and the weight even increases. A total of 4 sets.

Seated machine calf raises. The total weight is 55 kg. For the drop, remove a 15 kg plate. Four sets. Finish with a couple of standing calf raise exercises.

Nutrition — a day of eating for Argo

• 08:00 Breakfast: muesli with yogurt, bread with chicken breast ham or cheese, fat-free cottage cheese, green tea.
• 11:30 Snack (workout 09:30–11:30, immediately afterward): a protein shake with carbohydrates.
• 13:00 Lunch: boiled rice with meat, bread with chicken breast ham, buttermilk, cucumber or tomato.
• 16:00 Snack: 200 g fat-free cottage cheese, a couple of pieces of fruit, something to drink.
• 18:00 Dinner: 5 eggs, bread with chicken breast ham, buttermilk, cucumber or tomato, a glazed curd snack or a piece of fruit.
• 21:00 Final snack: a protein shake or 200 g fat-free cottage cheese, a couple of pieces of fruit, something to drink.

Average calorie intake: approximately 3200. Protein ~235 g (30%), fat ~90 g (25%), carbohydrates ~350 g (45%). Body weight 87.5 kg.

Argo Vaible’s training: the full plan

Day 1 — chest, shoulders, biceps, hamstrings, calves

Variation A

1. Bench press (free barbell) 4 × 5–7 / 5–7
2. Low-incline (30°) bench press (Smith machine) 4 × 5–7 / 5–7
3. Bent-over reverse fly 3 × 10–12 / 8–10
4. Barbell upright row 3 × 6–8 / 6–8
5. Preacher curl (barbell) 3 × 5–7 / 5–7
6. Standing dumbbell hammer curl 3 × 5–7 / 5–7
7. Leg curl machine 4 × 8–10 / 8–10
8. Calf exercise 4 × 8–10 / 8–10

Variant B

1. Incline fly 4 × 8–10 / 8–10
2. Flat-bench fly 4 × 8–10 / 8–10
3. Seated shoulder press (Smith machine) 3 × 5–7 / 5–7
4. Standing lateral raise 3 × 6–8 / 6–8
5. Standing biceps curl (barbell) 3 × 5–7 / 5–7
6. Seated biceps curl (dumbbells) 3 × 5–7 / 5–7
7. Leg curl machine 4 × 8–10 / 8–10
8. Calf exercise 4 × 10–12 / 10–12

Day 2 — back, triceps, legs, abs

Variant A

1. Pull-ups (from a hang, underhand grip) 4 × 5–6
2. Close-grip cable row 4 × 8–10 / 6–8
3. Close-grip bench press (Smith machine) 4 × 5–7 / 5–7
4. Leg extension machine 4 × 8–10 / 8–10
5. Barbell squat (Smith machine also an option) 4 × 6–8 / 6–8
6. Prone back extension (lower back) 3 × 10–12
7. Something for your abs 3 × …

Variant B

1. Barbell row 4 × 6–8 / 6–8
2. Wide-grip lat pulldown 4 × 5–7 / 5–7
3. Lying triceps extension 3 × 6–8 / 6–8
4. Cable triceps pushdown 3 × 6–8 / 6–8
5. Hack squat machine 3 × 6–8 / 6–8
6. Leg press 3 × 8–10 / 8–10
7. Prone back extension (lower back) 3 × 10–12
8. Something for your abs 3 × …

Weekly schedule (Mon–Wed–Fri): Week 1 — 1A, 2A, 1B · Week 2 — 2B, 1A, 2A · Week 3 — 1B, 2B, 1A · Week 4 — 2A, 1B, 2B.

Frequently asked questions about Argo Vaible’s training

Are 3–4 workouts a week really enough to become a bodybuilder? Argo’s example suggests they are, provided you take every working set close to failure and get your nutrition right. If you don’t have time to train 6 times a week, Argo Vaible’s training routine could be a good choice.

What is the drop set method? You perform a set with a heavier weight until failure, rest for 20–30 seconds, reduce the weight and continue the same set until you reach failure again. Your muscles fill with blood faster than they do with a conventional set structure.

How long is Argo’s workout? On this particular day, the workout ran long — almost until nightfall. The routine itself is not long, but 2-minute rest periods between near-maximal efforts were essential.

Author: Joker

Come and train! ArtGym