Arnolds work out

  1. Arnolds work out


    This is it.

    Mon, Wed, Fri
    Chest:
    Bench press - 5 sets, 6-10 reps
    Flat bench flies - 5 sets, 6-10 reps
    Incline bench press - 6 sets, 6-10 reps
    Cable crossovers - 6 sets, 10-12 reps
    Dips - 5 sets, to failure
    Dumbbell pullovers - 5 sets, 10-12 reps

    Back:
    Front wide-grip chin-ups - 6 sets, to failure
    T-bar rows - 5 sets, 6-10 reps
    Seated pulley rows - 6 sets, 6-10 reps
    One-arm dumbbell rows - 5 sets, 6-10 reps
    Straight-leg deadlifts - 6 sets, 15 reps

    Legs:
    Squats - 6 sets, 8-12 reps
    Leg presses - 6 sets, 8-12 reps
    Leg extensions - 6 sets, 12-15 reps
    Leg curls - 6 sets, 10-12 reps
    Barbell lunges - 5 sets, 15 reps

    Calves:
    Standing calf raises -10 sets, 10 reps
    Seated calf raises - 8 sets, 15 reps
    One-legged calf raises (holding dumbbells) - 6 sets,12 reps

    Forearms:
    Wrist curls (forearms on knees) - 4 sets, 10 reps
    Reverse barbell curls - 4 sets, 8 reps
    Wright roller machine - to failure

    Abs:
    Nonstop instinct training for 30 minutes


    then

    Tues, Thurs, Sat

    Biceps:
    Barbell curls - 6 sets, 6-10 reps
    Seated dumbbell curls - 6 sets, 6-10 reps
    Dumbbell concentration curls - 6 sets, 6-10 reps

    Triceps:
    Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
    Pushdowns (exterior head) - 6 sets, 6-10 reps
    Barbell French presses (interior head) - 6 sets, 6-10 reps
    One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

    Shoulders:
    Seated barbell presses - 6 sets, 6-10 reps
    Lateral raises (standing) - 6 sets, 6-10 reps
    Rear-delt lateral raises - 5 sets, 6-10 reps
    Cable lateral raises - 5 sets, 10-12 reps

    Calves:
    Standing calf raises -10 sets, 10 reps
    Seated calf raises - 8 sets, 15 reps
    One-legged calf raises (holding dumbbells) - 6 sets,12 reps

    Forearms:
    Wrist curls (forearms on knees) - 4 sets, 10 reps
    Reverse barbell curls - 4 sets, 8 reps
    Wright roller machine - to failure

    Abs:
    Nonstop instinct training for 30 minutes




    Now my question is isn't that somewhat... over training hittin it hard for 6 days a week? And if i did start that workout which i plan to do, when should i take like a week off??

    I'm also doing Muay Thai Kickboxing 4 days a week so thats good cardio along with 2 miles everyday... but yeah... When and how far into the workout should i take a week off??
    and isn't that overtraining? Thanks!


  2. I'll also be taking protein 3 times a day... i'm currently 18 turning 19 in december and 181 at 8 percent body fat. thanks

  3. that is some crazy shiite man! How long are each of those workouts? How many days a week are you running?
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
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  4. bro i would stay away from that workout...arnold had extremely elite genetics and was know as one of the only ppl who could handle that routine...plus he was on a **** ton of gear

  5. i know thats what i was reading i was like wtf... 6 days a week PLUS the fact that that **** is crazyyyyyyy

    i'm thinkin bout doing 3 weeks on it and takin a week off... lol at least at first to figure out if i can do it...

  6. i'm a big believer that people are to afraid of overtraining these days...but that is crazy.

    If your doing a lot of other activity such as the kickboxing and running i would recomend checking out "Westside for Skinny Bastards". That is a solid program for people in your situation.

    kabuki
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  7. hahahah nah man i wanna stay lean... im already pretty muscular... all the girls notice and they like it so i dont wanna be like deisel mcdeisel haha i just wanna be lean and strong... but yeah i was scared of overtraining with this workout lol
  8. Talking


    Quote Originally Posted by bkoguy07 View Post
    When and how far into the workout should i take a week off??
    Take a week off half way through Mondays workout.

  9. There is only one Arnold. What works for The Arnold may be a bit much for us mere humans.

  10. Quote Originally Posted by meowmeow View Post
    Take a week off half way through Mondays workout.


    Seriously, though, that's a good idea.

  11. that workout will work for you if you have arnolds genetics, his diet, his sleep pattern, his outlook on life, his agression, and his drug use.

    i suppose ill keep it simple. instead of cereal just get a big box of dbol-o's. pour a big bowl full of dbol-o's and add milk. once you get down that 500mgs of dbol a day, you should be ready for arnolds workout.

  12. Quote Originally Posted by jomi822 View Post
    that workout will work for you if you have arnolds genetics, his diet, his sleep pattern, his outlook on life, his agression, and his drug use.

    i suppose ill keep it simple. instead of cereal just get a big box of dbol-o's. pour a big bowl full of dbol-o's and add milk. once you get down that 500mgs of dbol a day, you should be ready for arnolds workout.
    guess i better get started. :-)

  13. Something to keep in mind.. those crazy splits work wonders for Pro BBer's because of the incredible genetics and most importantly, the Pharmaceuticals. Looks to me like you're trying to put 20 gallons of gas in a 10 gallon tank..

  14. Priceless.....

    Quote Originally Posted by meowmeow View Post
    Take a week off half way through Mondays workout.

  15. Uhh.. I think you forgot to mention sprinkling with protein powder topped off with some L-Glutamine??

    Quote Originally Posted by jomi822 View Post
    that workout will work for you if you have arnolds genetics, his diet, his sleep pattern, his outlook on life, his agression, and his drug use.

    i suppose ill keep it simple. instead of cereal just get a big box of dbol-o's. pour a big bowl full of dbol-o's and add milk. once you get down that 500mgs of dbol a day, you should be ready for arnolds workout.

  16. Go for it, shock your system for awhile, Arnold says sometimes he would work out 2-3 hours in the morning, then come back and night and do the same. Six days a week is good....

  17. Just make sure you pick a trining facility close to the Er...

    Quote Originally Posted by MadJimF View Post
    Go for it, shock your system for awhile, Arnold says sometimes he would work out 2-3 hours in the morning, then come back and night and do the same. Six days a week is good....
  18. Never enough
    EasyEJL's Avatar

    Quote Originally Posted by meowmeow View Post
    Take a week off half way through Mondays workout.
    I think a week off after tuesday's workout would be ok
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  19. Quote Originally Posted by bkoguy07 View Post
    This is it.

    Mon, Wed, Fri
    Chest:
    Bench press - 5 sets, 6-10 reps
    Flat bench flies - 5 sets, 6-10 reps
    Incline bench press - 6 sets, 6-10 reps
    Cable crossovers - 6 sets, 10-12 reps
    Dips - 5 sets, to failure
    Dumbbell pullovers - 5 sets, 10-12 reps

    Back:
    Front wide-grip chin-ups - 6 sets, to failure
    T-bar rows - 5 sets, 6-10 reps
    Seated pulley rows - 6 sets, 6-10 reps
    One-arm dumbbell rows - 5 sets, 6-10 reps
    Straight-leg deadlifts - 6 sets, 15 reps

    Legs:
    Squats - 6 sets, 8-12 reps
    Leg presses - 6 sets, 8-12 reps
    Leg extensions - 6 sets, 12-15 reps
    Leg curls - 6 sets, 10-12 reps
    Barbell lunges - 5 sets, 15 reps

    Calves:
    Standing calf raises -10 sets, 10 reps
    Seated calf raises - 8 sets, 15 reps
    One-legged calf raises (holding dumbbells) - 6 sets,12 reps

    Forearms:
    Wrist curls (forearms on knees) - 4 sets, 10 reps
    Reverse barbell curls - 4 sets, 8 reps
    Wright roller machine - to failure

    Abs:
    Nonstop instinct training for 30 minutes


    then

    Tues, Thurs, Sat

    Biceps:
    Barbell curls - 6 sets, 6-10 reps
    Seated dumbbell curls - 6 sets, 6-10 reps
    Dumbbell concentration curls - 6 sets, 6-10 reps

    Triceps:
    Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
    Pushdowns (exterior head) - 6 sets, 6-10 reps
    Barbell French presses (interior head) - 6 sets, 6-10 reps
    One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

    Shoulders:
    Seated barbell presses - 6 sets, 6-10 reps
    Lateral raises (standing) - 6 sets, 6-10 reps
    Rear-delt lateral raises - 5 sets, 6-10 reps
    Cable lateral raises - 5 sets, 10-12 reps

    Calves:
    Standing calf raises -10 sets, 10 reps
    Seated calf raises - 8 sets, 15 reps
    One-legged calf raises (holding dumbbells) - 6 sets,12 reps

    Forearms:
    Wrist curls (forearms on knees) - 4 sets, 10 reps
    Reverse barbell curls - 4 sets, 8 reps
    Wright roller machine - to failure

    Abs:
    Nonstop instinct training for 30 minutes




    Now my question is isn't that somewhat... over training hittin it hard for 6 days a week? And if i did start that workout which i plan to do, when should i take like a week off??

    I'm also doing Muay Thai Kickboxing 4 days a week so thats good cardio along with 2 miles everyday... but yeah... When and how far into the workout should i take a week off??
    and isn't that overtraining? Thanks!
    dont do this workout, first off, unless you are juiced there is absolutely no way your body can recover from this workout eventually leading to overtraining.

    arnold was juiced and was able to do more intense and have more volume in his workouts.

    you should stick to a basic strength routine.

  20. Bro, take the suggestions of the others, don't do that workout. If you don't get injured within the first month you will feel like horse **** because your body is in a constant state of trauma because you have not allowed ample time to recover.

    But hey if you really want to try it then go for it. I am not one to stop people from trying. ( I hope you are running a cycle if you do try it)

  21. MAX-OT all the way man. Go check it out. It simplifies the overly complicated art of building muscle. It makes sense, no bull****. You lift heavy and hard and keep the time spent in the gym short and sweet. There is only 1 thing that builds muscle...overload.

  22. For the majority of athletes, that "Arnold's work out" would be an overkill. And unnecessary.

  23. I made a few jokes regarding the "Arnold" workout.. but will all due respect... you should seriously consider other options..

  24. I made a few jokes regarding the "Arnold" workout.. but will all due respect... you should seriously consider other options..

  25. do this workout once a month... that would be awsome!

  26. Yeh i use Max-OT and found it to be very usefull

  27. just try the leg workout alone, thatll asses what is left of u...I couldn't see 6 of 12 reps on squats the the rest of it too boot.

    I'd have to drop lbs grossly to lift like that

  28. noob question:

    Abs:
    Nonstop instinct training for 30 minutes

    What is this?

  29. I'm guessing 30 minutes straight with no rest?

    Quote Originally Posted by Chub View Post
    noob question:

    Abs:
    Nonstop instinct training for 30 minutes

    What is this?
  

  
 

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