Arnolds media workout

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    Arnolds media workout


    I'm trying Arnold's old program that the supposedly gave the media that is almost outlandish. I'm going to run this program for 6 weeks and see if I can last through it.

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    Quote Originally Posted by RobbyG66 View Post
    I'm trying Arnold's old program that the supposedly gave the media that is almost outlandish. I'm going to run this program for 6 weeks and see if I can last through it.
    IS this the one in his book? Summarize the program.

    Thanks
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    Program to a t


    This is the exact workout i do

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

    Back:
    Front wide-grip chin-ups - 6 sets, to failure
    T-bar rows - 5 sets, 6 reps
    Seated pulley rows - 6 sets, 6 reps
    One-arm dumbbell rows - 5 sets, 6 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
    Tues, Thurs, Sat
    Biceps:
    Barbell curls - 6 sets, 6 reps
    Seated dumbbell curls - 6 sets, 6 reps
    Dumbbell concentration curls - 6 sets, 6 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 and Forearms:
    Same as Monday, Wednesday and Friday

    Abs:
    Same as Monday, Wednesday and Friday.
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    wow. im pretty sure if i even did one excercise per bodypart of that routine id overtrain so quick. yea. im 100% sure. not only that id be in the gym for a solid 3 hours.
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    there is no way in hell my body could do that routine
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    still holding up


    Yea its definitely a long time in the gym. My body is holding up pretty well and i'm on week 2. the only problem i've run into is my joints don't like me very much. My gains have been through the roof.
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    32 sets for chest a day, 3 days a week. thats 96 sets. Over 750 reps a week for just chest... i *may* hit 30 reps all week for chest and 2 working sets and im growing nicely... i dont think u could really make any progression in that routine and you'd have to go so light to finish.

    is this really what arnold did? i understand he was juiced to the max, but this is terrible. i dont think i could even eat to compensate for how much energy it would take to complete much less make any gains.
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    you said you're gaining? are you on gear?
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    Quote Originally Posted by tnubs View Post
    wow. im pretty sure if i even did one excercise per bodypart of that routine id overtrain so quick. yea. im 100% sure. not only that id be in the gym for a solid 3 hours.
    hats insane youll defitenetly overtrain your body. And I dont even get the way he explains it? If he does all of those exercises 3 days a week thats torture to your muslces. Hence overtrained muslces. Not good, I have heard from my freind that are big lean iron heads that you should only work out your chest once a week. Maybe two. Now if your on cycle you have the ability to recover fast so you could hit the chest hard in the gym.
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    its not even about hitting the chest three times a week, u can do it if ur volume is low as hell and if ur not going balls to the wall intensity. there are a lot of full body routines that hit the chest three days a week... albeit with one excercise and like one or two sets tops.
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    ph cycle otherwise i don't think my body would be able to handle the workout. I pretty much don't stop eating in a day
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    heres the program with my weights in it

    Mon, Wed, Fri
    Chest:
    Bench press - 5 sets, 6 reps 265
    Flat bench flies - 5 sets, 6 reps 90
    Incline bench press - 6 sets, 6 reps 215
    Cable crossovers - 6 sets, 10 reps 80
    Dips - 5 sets, to failure body weight


    Back:
    Front wide-grip chin-ups - 6 sets, to failure body weight
    T-bar rows - 5 sets, 6 reps 2 180
    Seated pulley rows - 6 sets, 6 reps 150
    One-arm dumbbell rows - 5 sets, 6 reps 100
    Straight-leg deadlifts - 6 sets, 15 reps ir

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

    Calves:
    Standing calf raises -10 sets, 10 reps 315
    Seated calf raises - 8 sets, 15 reps 250
    One-legged calf raises (holding dumbbells) - 6 sets,12 reps 105 biggest dumbbell we have

    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
    Tues, Thurs, Sat
    Biceps:
    Barbell curls - 6 sets, 6 reps 115
    Seated dumbbell curls - 6 sets, 6 reps 40
    Dumbbell concentration curls - 6 sets, 6 reps 35

    Triceps:
    Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps 215
    Pushdowns (exterior head) - 6 sets, 6-10 reps 90
    over head dumbell tris - 6 sets, 6-10 reps 105
    One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps 60

    Shoulders:
    Seated barbell presses - 6 sets, 6-10 reps 135
    Lateral raises (standing) - 6 sets, 6-10 reps 25
    Rear-delt lateral raises - 5 sets, 6-10 reps 25
    Cable lateral raises - 5 sets, 10-12 reps 25

    Calves and Forearms:
    Same as Monday, Wednesday and Friday

    Abs:
    Same as Monday, Wednesday and Friday
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    That program looks like hard work! Not a chance though without gear...glad you're making progress on it mate.
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    ya deff need to be on the juice heavy to run that workout
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    x tren 120 mg

    The start of week 3 was awesome

    Bench moved up to 285 that was a pretty sick jump
    incline went up to 255
    flys are at 105 my gym doesn't have any bigger dumbells
  16. yea!!!!!
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    Well also considering the average gym rat probably spends about 1 hr to 1.5 hrs in the gym working out. Ive heard Arnold spent like 3 hours in the gym.
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    yea if you do everything it is a long workout my breaks are no more then 30 sec and it takes me atleast 2 to do the entire workout
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    Quote Originally Posted by brk_nemesis View Post
    Well also considering the average gym rat probably spends about 1 hr to 1.5 hrs in the gym working out. Ive heard Arnold spent like 3 hours in the gym.
    True, he did spend hours in the gym. He was a Professional Body Builder with cash coming in from being such. If your an average Joe with a job and a life, you can't do it.
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    Half of this would make me collapse. Wtf. You would need to blow down or something just to handle the intensity.
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    work 6 days a week and still find time i'm making great gains and still finding time to have a life.
  21. yea!!!!!
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    Quote Originally Posted by Wetdawg View Post
    True, he did spend hours in the gym. He was a Professional Body Builder with cash coming in from being such. If your an average Joe with a job and a life, you can't do it.
    true, and when you are on Dbol for like 6 months straight, cortisol levels and over training doesn't matter that much,....lol.
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    I have been doing this routine for 2 weeks now but I never have the time to finish doing all the sets as my GF is not going to stay at the gym for more then 1 hour and 10mins. So I have been lifting the routine but not 100% like Arnold's. 1st week was not as bad b/c I was already doing a mixed 4 day a week workout and the 2nd week has gotten easier. Keep it up Robby!
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    week 4 kicked off great making great gains up another 20 on bench 5x6 at 305
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    Damn son! Do you really weigh 270lbs? The biggest I ever bulked up was to 242 but then I cut to 220 and now down to 200-205lbs.. I cant wait till winter as I will start another bulk which is fun b/c I eat.... a lot!
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    yep i sit right around 270 i just weighed myself and i was siting at 268
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    Ive tried it, made gains at first, then got way to sore to even think about lifting...deff have to juice, even then its questionable, he also would have a.m. and p.m. workouts
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    Body is still holding up well i'm seeing some slighty joint pain but the gains are still steady and pretty large jumps
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    Quote Originally Posted by RobbyG66 View Post
    Body is still holding up well i'm seeing some slighty joint pain but the gains are still steady and pretty large jumps
    I was very very sore...how is your recovery? I felt it impeded on my gains
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    i dont really get to sore at all i think the xtend helps but yea I gain about 20 lbs on my big lifts a week.
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    20 lbs...all natty? I doubt that, sorry
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    im running a ph cycle i wouldn't do this workout all natty your body wouldn't be able to handle it.
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    Quote Originally Posted by RobbyG66 View Post
    im running a ph cycle i wouldn't do this workout all natty your body wouldn't be able to handle it.
    ok that makes sense then LOL...what are you doing?
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    in all his video footage, arnold seemed to do at least 10-12reps... to up 20, to failure and fairly heavy though

    interesting post
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    the true Arnold will always be a mystery lol
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    I've never believed much of anything that Arnold said in his books and such. Unless I was THERE looking at it, i'd doubt 35% of what he said concerning his hay day. With that being said, I've done a shortened version of this, packed into 4 days, and was using M1t at the time (back in 03) and made tremendous gains...however, i definitely had to cramp life into a small window which didn't bode well for my social life at all...so, imo, it wasn't worth it.

    I've gotten close to my gains from that run with other routines that didn't take nearly as much time away from my personal life, albeit, if your still gaining then good deal.
    ---The destruction of my enemies is to make them my friends---
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    yes, I could see how it would take up alot of time, right now Im doing Hola Bola's routine, I like it alot, but not sure if I should stick to it or switch it up when I go on cycle soon
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    week 6 is in the books im starting to get some serious joint pain. So i'm probly going to be cutting back the routine a bit
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    Done with week 7 feel great the joint pain went away still lifting it and making gains next week will be my last week of this program i will put up all my gains and some pics
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