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We have a former Mr. Holland at our Gym who competed against Arnold in his heydays....
This is what he does for a year.....
For 8 months ony basic compound mostly barbell exercises usually in 8-6 rep range , only 3 times a week of heavy
lifting, on OFF days some abs, cardio or calves
mo PEC / BACK
tu off day: abs 15 minutes, cardio 45 minutes, calves
we BI / FOREARM / DELTS / TRI
th off day: abs 15 minutes, cardio 45 minutes
fr LEGS / LOWER BACK / CALVES
sa Really OFF day
su off day: abs 15 minutes, cardio 45 minutes, a lot of stretching for full body
repeat
All very basic beefing movements.... not too many sets
PEC:
6 sets flat bb bp
6 sets 35" incline bb bp THATS IT!
BACK
4 sets chins
4 sets deadlift
4 sets reverse grip bent row
4 sets t-bar row
BI
4 sets bb curl
4 sets db curl
FOREARM
4 sets hammer curl
4 sets rev bb curl
DELT
4 sets standing push press or clean n jerk
4 sets seated millitary bb press to front
TRI
4 sets weighted dips
4 sets close grip benchpress
4 sets pushdowns
QUADRICEPS
6 sets squats
6 sets leg press
HAMSTRINGS
4 sets stiff legged deadlifts
4 sets leg curls
LOWER BACK
4 sets deadlifts 20 REPS(this is sooo evil, he refers to it as his 'light' deadlift day as opposed to 4 * 8-6 reps, but it is exhausting for the cardio-vascular system (just like squats), thats why he says to do cardio on off days to support your leg workout)
CALVES
6 sets standing donkey raises
6 sets seted calve raises
Most exercises a spotter assist to crank out the last two reps until 6-8 reps
every fourth week the intensity is upped by doing some negative work or drop sets (FOR ONLY ONE WEEK!!!)
After three months he doea a POWER cycle of one month of doing 5 sets 5 reps style, then he goes back to 4 sets 6 - 8 reps (where the hypertrophy is)
After 8 months he is REALLY strong and bulked up (but still good shape as he did enough cardio on off days)
NOW its time to get rewarded for hard work....
For three months he switches to DUMBELLS only exercises doing 10-8 reps i.e. flat db press /flyes / db french press / side laterals with INSANE heavy db's This is where he completes the package so that it looks freaky from all angles.....
After these 3 months he does 3 week of cardio each day before breakfast and cable only exercises with 30 reps sets to bring out cross striations and muscles you normally not spot on anatomy chartz....
then one bad mofo steps on stage..
Next time i will post something about his juice habits
Hope this inspires all Bro's
This is what he does for a year.....
For 8 months ony basic compound mostly barbell exercises usually in 8-6 rep range , only 3 times a week of heavy
lifting, on OFF days some abs, cardio or calves
mo PEC / BACK
tu off day: abs 15 minutes, cardio 45 minutes, calves
we BI / FOREARM / DELTS / TRI
th off day: abs 15 minutes, cardio 45 minutes
fr LEGS / LOWER BACK / CALVES
sa Really OFF day
su off day: abs 15 minutes, cardio 45 minutes, a lot of stretching for full body
repeat
All very basic beefing movements.... not too many sets
PEC:
6 sets flat bb bp
6 sets 35" incline bb bp THATS IT!
BACK
4 sets chins
4 sets deadlift
4 sets reverse grip bent row
4 sets t-bar row
BI
4 sets bb curl
4 sets db curl
FOREARM
4 sets hammer curl
4 sets rev bb curl
DELT
4 sets standing push press or clean n jerk
4 sets seated millitary bb press to front
TRI
4 sets weighted dips
4 sets close grip benchpress
4 sets pushdowns
QUADRICEPS
6 sets squats
6 sets leg press
HAMSTRINGS
4 sets stiff legged deadlifts
4 sets leg curls
LOWER BACK
4 sets deadlifts 20 REPS(this is sooo evil, he refers to it as his 'light' deadlift day as opposed to 4 * 8-6 reps, but it is exhausting for the cardio-vascular system (just like squats), thats why he says to do cardio on off days to support your leg workout)
CALVES
6 sets standing donkey raises
6 sets seted calve raises
Most exercises a spotter assist to crank out the last two reps until 6-8 reps
every fourth week the intensity is upped by doing some negative work or drop sets (FOR ONLY ONE WEEK!!!)
After three months he doea a POWER cycle of one month of doing 5 sets 5 reps style, then he goes back to 4 sets 6 - 8 reps (where the hypertrophy is)
After 8 months he is REALLY strong and bulked up (but still good shape as he did enough cardio on off days)
NOW its time to get rewarded for hard work....
For three months he switches to DUMBELLS only exercises doing 10-8 reps i.e. flat db press /flyes / db french press / side laterals with INSANE heavy db's This is where he completes the package so that it looks freaky from all angles.....
After these 3 months he does 3 week of cardio each day before breakfast and cable only exercises with 30 reps sets to bring out cross striations and muscles you normally not spot on anatomy chartz....
then one bad mofo steps on stage..
Next time i will post something about his juice habits
Hope this inspires all Bro's
