Arnold's Training Routine !!!

[IncredibleHoss]

I think I want to try this.

Maybe some of my own fixes but looks solid after being off 4 months on a injury and finding excuses not to go back.

Meals are precooked for the week. Lots of lean fish, beef, steaks, chicken, potatoes, yams, brown rice, egg whites, oats, water,protein shakes etc.

Here's Arnold's basic routine...

Monday&Thursday- Chest,Back,Abs

Chest:
Benchpresses(Flat Or Incline) 4 sets
DB Presses(Flat or Incline) 4 sets
Pullovers 4 sets

Back:
Chinups 4 sets
Bent-over rows 4 sets
Deadlifts 4 sets

Abs:
Leg Raises 5 sets of 25 reps

Tuesday&Friday- Shoulders,Arms,Abs

Shoulders:
Military Presses 4 sets
Lateral Raises 4 sets
Front Rows/Upright Rows 4 sets
Pushpresses 4 sets

Arms:
Barbell curls 4 sets
Seated DB Curls 4 sets
Close-grip bench 4 sets
Skullcrushers 4 sets

Abs:
Situps 5 sets of 25 reps

Wednesday&Saturday- Quads,Hams,Calves,Abs

Quads,Hams:
Squats 4 sets
Lunges 4 sets
Leg Curls 4 sets

Calves:
Standing Calf Raises 5 sets

Abs: Leg Raises 5 sets of 25 reps

 

[IncredibleHoss]

See This one. this is my revised. Will include cardio and other ab/misc activities to.



Monday - Chest, Back, Abs
Chest:
BenchPress (Flat Or Incline) 15x1warmup 4x10,8,6,4
DB Presses(Flat or Incline) 4 sets x10,8,6,4
DB Pullover 4x15,12,10,8
Flys: 3x10,8,6

Back:
Chinups 4 sets x10+
Bent-over rows 4 sets 12,10,8,8
Deadlifts 4 sets 12,10,8,8
T-Bar Rows/Other Back workout 4x10

Abs:
Leg Raises 5 sets of 25 reps
Crunches 5x25

Tuesday - Shoulders ,Arms, Abs
Shoulders:
Military Presses 5x15,10,8,6,4
Lateral Raises 4x8
Front Rows/Upright Rows 4x8
Pushpresses 4 sets x10
Shrugs 3x10

Arms:
Barbell curls 4 setsx15,10,8,6
Seated DB Curls 5x15,10,8,6,4
Close-grip bench 4x15,12,10,8
Skullcrushers 4x12,10,10,8

Abs:
Situps 5x25


Wednesday Quads,Hams,Calves,Abs

Quads,Hams:
Squats 5x20,10,8,6,4
Lunges 4x10
Leg Curls 4x20,10,8,6

Calves:
Standing Calf Raises 5x25 or 15,10,8,8

Abs: Leg Raises 5x5
Thursday- Chest,Back,Abs
Chest:
Benchpresses(Flat Or Incline) 15x1warmup 4x10,8,6,4
DB Presses(Flat or Incline) 15x1warmup 4x10,8,6,4
DB Pullover 4x15,12,10,8

Back:
Chinups 4 sets x10+
Bent-over rows 4 sets 12,10,8,8
Deadlifts 4 sets 12,10,8,8
T-Bar Rows/Other Back workout 4x10
Abs:
Leg Raises 5 sets of 25 reps
Friday- Shoulders,Arms,Abs

Shoulders:
Military Presses 5x15,10,8,6,4
Lateral Raises 4x8
Front Rows/Upright Rows 4x8
Pushpresses 4 sets x10
Shrugs 3x10

Arms:
Barbell curls 4 setsx15,10,8,6
Seated DB Curls 5x15,10,8,6,4
Close-grip bench 4x15,12,10,8
Skullcrushers 4x12,10,10,8

Abs:
Situps 5x25

Saturday- Quads,Hams,Calves,Abs

Quads,Hams:
Squats 5x20,10,8,6,4
Lunges 4x10
Leg Curls 4x20,10,8,6

Calves:
Standing Calf Raises 5x25 or 15,10,8,8

Abs: Leg Raises 5x5

 

[brownbrown]

I use his Pull -up philosophy.
Do I smell a Log from the Hoss?

 

[IncredibleHoss]

I really think I might start one up. I wont post my daily meals or anything but definitely my lifts.

What did you think of the split brown?

I forget what calorie range to shoot for at 6'1 200. Trying to get abs back and of course muscle + lean muscle.

A log would be awesome. DO you got a log bb?

 

[brownbrown]

See This one. this is my revised. Will include cardio and other ab/misc activities to.



Monday - Chest, Back, Abs
Chest:
BenchPress (Flat Or Incline) 15x1warmup 4x10,8,6,4
DB Presses(Flat or Incline) 4 sets x10,8,6,4
DB Pullover 4x15,12,10,8
Flys: 3x10,8,6

Back:
Chinups 4 sets x10+
Bent-over rows 4 sets 12,10,8,8
Deadlifts 4 sets 12,10,8,8
T-Bar Rows/Other Back workout 4x10

Abs:
Leg Raises 5 sets of 25 reps
Crunches 5x25

Tuesday - Shoulders ,Arms, Abs
Shoulders:
Military Presses 5x15,10,8,6,4
Lateral Raises 4x8
Front Rows/Upright Rows 4x8
Pushpresses 4 sets x10
Shrugs 3x10

Arms:
Barbell curls 4 setsx15,10,8,6
Seated DB Curls 5x15,10,8,6,4
Close-grip bench 4x15,12,10,8
Skullcrushers 4x12,10,10,8

Abs:
Situps 5x25


Wednesday Quads,Hams,Calves,Abs

Quads,Hams:
Squats 5x20,10,8,6,4
Lunges 4x10
Leg Curls 4x20,10,8,6

Calves:
Standing Calf Raises 5x25 or 15,10,8,8

Abs: Leg Raises 5x5

Thursday- Chest,Back,Abs
Chest:
Benchpresses(Flat Or Incline) 15x1warmup 4x10,8,6,4
DB Presses(Flat or Incline) 15x1warmup 4x10,8,6,4
DB Pullover 4x15,12,10,8

Back:
Chinups 4 sets x10+
Bent-over rows 4 sets 12,10,8,8
Deadlifts 4 sets 12,10,8,8
T-Bar Rows/Other Back workout 4x10
Abs:
Leg Raises 5 sets of 25 reps
Friday- Shoulders,Arms,Abs

Shoulders:
Military Presses 5x15,10,8,6,4
Lateral Raises 4x8
Front Rows/Upright Rows 4x8
Pushpresses 4 sets x10
Shrugs 3x10

Arms:
Barbell curls 4 setsx15,10,8,6
Seated DB Curls 5x15,10,8,6,4
Close-grip bench 4x15,12,10,8
Skullcrushers 4x12,10,10,8

Abs:
Situps 5x25

Saturday- Quads,Hams,Calves,Abs

Quads,Hams:
Squats 5x20,10,8,6,4
Lunges 4x10
Leg Curls 4x20,10,8,6

Calves:
Standing Calf Raises 5x25 or 15,10,8,8

Abs: Leg Raises 5x5

I like it. Who can despute Arnold's routine? Your split looks good IMO.
I thought you were going to do the 5x5 though. ?

And nice on the Pull-up increase. I love thoe fucking things!
Since your doing Pull-ups, why no Puch-ups? jus wondering

 

[IncredibleHoss]

I should definitely add some pushups in.

5x5 doesn't sound like my cup of tea right now. Trying to get jacked for my hawaii trip

 

[brownbrown]

I should definitely add some pushups in.

5x5 doesn't sound like my cup of tea right now. Trying to get jacked for my hawaii trip

Oic. Are i doing to use supplements?


Droid Bionic EF app

 

[IncredibleHoss]

Well no "supplements" yet. Want to go without any PH or juice to get back to peak.

Ive only done a monsterdrol/cyclotren PH cycle a couple years after.

this spring i might though :O

 

[obsessedwliftin]

Hoss how long has it been since you have been training on a regular basis?

 

[brownbrown]

Hoss how long has it been since you have been training on a regular basis?

Think he said 4 months


Droid Bionic EF app