Arnolds media workout

[RobbyG66]

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.

[jeffh3c]

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

[RobbyG66]

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.

[tnubs]

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.

[bb4life]

there is no way in hell my body could do that routine

[RobbyG66]

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.

[tnubs]

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.

[panther77]

you said you're gaining? are you on gear?

[Deadlift3]

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.

[tnubs]

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.

[RobbyG66]

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

[RobbyG66]

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

[UKStrength]

That program looks like hard work! Not a chance though without gear...glad you're making progress on it mate.

[at1010]

ya deff need to be on the juice heavy to run that workout

[RobbyG66]

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

[brk_nemesis]

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.

[RobbyG66]

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

[Wetdawg]

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.

[Sinon]

Half of this would make me collapse. Wtf. You would need to blow down or something just to handle the intensity.

[RobbyG66]

work 6 days a week and still find time i'm making great gains and still finding time to have a life.