A Spencer Churchill workout, via davidgentle.co.uk:

A typical Spencer Churchill routine, training just three sessions a week;

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      Squats: His old trainer Don Dorans always believed in doing squats early on in the routine, so you don’t make excuses, or run out of energy. Sets of 10 with 300 lbs.
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      Calf Raises: donkey raise style.
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      Bench Presses: 3 x 10 followed by
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      Swingbell Pullovers: 3 x 20
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      Incline Bench Presses; for pecs and deltoids 4 x 8
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      Seated Dumbbell Presses: 3 x 10
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      Chins: behind neck 3 sets
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      Bent Over Rows; barbell 3 – 5 sets, 8 – 10 reps
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      Pulldowns: on lat machine 3 x 12
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      Standing laterals: for delts 4 x 8
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      Upright rowing 3 x 10
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      Incline Dumbbell Curls: 4 x 10
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      Seated Triceps Stretches: 4 x 8 to 10 reps
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      Sit Ups: on incline bench with high reps.

On all exercise Spencer used heavy weights, i.e. benches up to 300 lbs, dumbbell exercises with 100 lbs dumbbells etc.

Copyright by David Gentle