I know Hating On Barry Bonds has kinda fallen out of fashion since this summer but out of curiosity I looked up what his workout is.
Monday: Chest and Biceps
Standing cable fly; standing cable biceps curl; incline Hammer-machine press; seated one-arm dumbbell curl; flat-bench dumbbell press; bench push-up; exercise-ball crunch.
Tuesday: Quads and Hamstrings
Single-leg extension; two-leg extension; lying hamstring curl; adductor machine; abductor machine; single-leg press; leg press; barbell squat; walking lunge
Wednesday: Back and Abs
Wide-grip pull down, close-grip pull down; seated row; pull-up; low-back extension; standing calf raise; seated calf-raise; crunch
Thursday: Shoulders and Triceps
Seated rear-delt machine; one-or two-arm dumbbell lateral raise; one- or two-arm dumbbell front raise; cable triceps press down (with straight bar or rope); standing machine dip
Friday Quads and Hamstrings
Single- or two-leg extension; lying leg curl; adductor machine; abductor machine; uni-lateral or regular leg press; barbell squat; stiff-legged dead lift; seated leg curl; standing single-leg hamstring curl; exercise-ball crunch
This is the website I got this from. It's got some pretty good opinions about this type of training being used for a professional athelete.
I'd always maintained the argument that, even though Bonds used a huge cocktail of substances, it would be possible for someone as small as Bonds was in the 90s to get as big as he is now without the aid of steroids if they ate a ton of whole foods and had a good workout program.
After looking at Bonds workout I'm just pissed because it's evidence that he gets all his results from Steroid use and batting practice. These exercises only serve to get the blood and steroids moving through his veins.
And for the minority of you who don't like the ban on steroids in competitive sports, I can understand where your coming from and I don't have a problem with sports federations that don't test for drugs but if you're going to be playing the game you gotta play it by the rules and Bonds isn't playing by the MLB rules: that's why he's a cheater.
If he were part of some untested home-run-derby league where all the players were allowed to juice that would be a completely different story. (And if such a league did exist Bonds would suck because his body-part-split-trained ass wouldn't be able to hang with other athletes in this fictitious league who would be on performance enhancing drugs and would actually train right in the gym)