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
| Exercise | Sets | Reps |
|---|---|---|
| Leg Raises – Twisting | 1 | 50 / Side |
| Hip Rolls | 1 | 50 / Side |
| Double Leg Crossovers | 1 | 50 / Side |
| Twisting Sit – Ups (Over Bench) | 1 | 50 / Side |
| Leg Raises (From Bench) | 1 | 100 |
| Leg Raises – Bent Knees | 1 | 100 |
| Military Press – Seated | 4 | 6 |
| Rear Deltoid Circles – Lying | 4 | 6 |
| DB Press – Standing | 4 | 6 |
| Rear Deltoid Raises – Lying | 4 | 6 |
| 1 – Arm DB Rowing | 4 | 6 |
| Chin-Ups – Close Grip | 4 | 10 |
| Cable Rowing – High Pulley | 4 | 6 |
| Lat Pull Downs | 4 | 6 |
| Incline Barbell Curls – Prone | 4 | 6 |
| DB Incline Side Lateral Raises | 4 | 6 |
| Flat Barbell Bench Press | 4 | 6 |
| Side Lateral Raises – Bent Arms | 4 | 6 |
Tuesday, Thursday & Saturday:
| Exercise | Sets | Reps |
|---|---|---|
| Good Mornings – Twisting | 1 | 100 / Side |
| DB Side Bends – ¾ | 1 | 50 / Side |
| Kneeling Back Kicks | 1 | 100 / Side |
| Barbell Side Bends – ¾ | 1 | 100 / Side |
| Hip Raises – Incline | 1 | 100 |
| Triceps Extensions – DB or Pulley | 4 | 6 |
| Triceps Dips – Parallel Bar | 4 | 6 |
| French Curls – Seated | 4 | 6 |
| Triceps Pulldowns | 4 | 6 |
| Leg Extensions | 4 | 6 |
| Barbell Squats – Front | 4 | 6 |
| Leg Biceps Curls | 4 | 10 |
| 45* Hack Squats | 4 | 6 |
| Standing Curls – EZ Bar | 4 | 6 |
| DB Curls – Seated | 4 | 6 |
| DB Curls – Incline | 4 | 6 |
| Concentration Curls | 4 | 6 |
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
| Exercise | Sets | Reps |
|---|---|---|
| Sit-Ups (Incline) | 1 | 50 |
| Leg Raises – Incline | 1 | 25 |
| Seated Stick Twists | 1 | 100 |
| DB Side Bends | 1 | 50 / Side |
| Leg Kicks – Front | 1 | 25 |
| Olympic Bar Press – Standing | 8 | 8 |
| Side DB Lateral Raises – Standing | 6 | 8 |
| Behind The Neck Press – Seated | 8 | 8 |
| Bent Over Deltoid Raises | 8 | 8 |
Monday (Evening) – Abs & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Flat Bench Leg Raises | 1 | 100 |
| DB Preacher Curls | 10 | 6 |
| Barbell Curls – Seated | 12 | 8 |
| Barbell Curls – Standing | 10 | – |
Tuesday (Morning) – Abs, Back & Lats
| Exercise | Sets | Reps |
|---|---|---|
| Sit-Ups (Incline) | 1 | 50 |
| Leg Raises – Incline | 1 | 25 |
| Seated Stick Twists | 1 | 100 |
| DB Side Bends | 1 | 50 / Side |
| Leg Kicks – Front | 1 | 25 |
| Barbell Deadlift | 10 | 10 |
| Lat Pull Down – Machine | 12 | 8 |
| 1 – Arm DB Rowing | 12 | 6 |
| Chin-Ups (Wide Grip) | 10 | 10 |
Tuesday (Evening) – Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Leg Raises – Flat Bench | 1 | 100 |
| Triceps Pulldowns – Machine | 12 | 6 |
| EZ Bar Prone Triceps Curl | 12 | 6 |
| 1 – Arm Triceps Curl (Prone) | 10 | 8 |
| Triceps Dips – Parallel Bar | 6 | 8 |
Wednesday (Morning) – Abs & Chest
| Exercise | Sets | Reps |
|---|---|---|
| Sit-Ups (Incline) | 1 | 50 |
| Leg Raises – Incline | 1 | 25 |
| Seated Stick Twists | 1 | 100 |
| DB Side Bends | 1 | 50 / Side |
| Leg Kicks – Front | 1 | 25 |
| Bent Arm Pullover – Olympic Bar | 12 | 6 – 8 |
| DB Press – Incline | 12 | 6 – 8 |
| Side DB Laterals – Incline | 8 | 8 |
| DB Press – Prone | 8 | 6 |
| Dips – Parallel Bar | 6 | Till Failure |
Wednesday (Evening) – Legs
| Exercise | Sets | Reps |
|---|---|---|
| Flat Bench Leg Raises | 1 | 100 |
| Barbell Squats | 8 | 8 |
| Leg Press | 8 | 8 |
| Hack Squats – 45 Degree | 8 | 8 |
| Leg Extensions | 8 | 10 |
| Thigh Biceps Curls | 10 | 12 |
| Calf Raises – Seated | 10 | 25 |
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.
