Arnold workout routine..

[ArmaniAK47]

I've read that this is what he did several places.. and I am trying it now.. It's kicking my ass up and down the sidewalk..

comments welcome:
Mon, Wed, Fri:

Chest:
Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.

Back:
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15

Legs:
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15

Calves:
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12

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

Abs:
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

Tues, Thurs, Sat:

Biceps:
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10

Triceps:
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10

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

Calves , Forearms & Abs:
Same as Monday, Wednesday, Friday workout

 

[the.gladiator1987]

DAMn. Lot of volume there, are you juicing? Borderline overtraining. But if you are progressing every week stick to it. What are your goals?

 

[ArmaniAK47]

It sounds a bit cliche.. but I'd like to look pretty much like Arnold..

I feel with enough hard work I can be at his level.. perhaps not winning competitions, but just for me.. I also feel he had the potential to "do" other stuff besides BBing also..

a lot of todays giants don't appear able to run and tumble and stuff..

I like martial arts a lot.. and I'd like to be able to hold onto these abilities with my bodybuilding.. so look like arnold and try and work on ninja skills.. I feel high volume may be more condusive for martial arts people.... (I also seem to respond better to it..)

anyways.. long rant.. Strong, looking like arnold.. keeping my M/a skills high.

 

[the.gladiator1987]

Haha the ultimate athlete. Lot of people told me i couldnt be the guy to bench 405, dunk and be fast on the football field. Fuck them theyre just pissed theyre not as baller as me. I say go for it, you know what your body likes. I tried high volume and its just too much, i respond better to lower volume.

Also just practice everything you want to be good at. So add in MMA on some days, make sure you get a lot of rest tho thats they key and a good diet. I also wanna be functional, not just big

 

[ArmaniAK47]

hell yeah..

we can both make it.
EF will help me stay on track. has since I joined.. o O..

 

[binö]

meh, i think that is a terrible regieme for the avg dude.
way too much volume imo.
and having a goal to look like someone else-improbable and will lead to discouragment
IMO

 

[OMEGA]

impossible and even if you could do that routine why?

no offense

 

[ExtraMile]

no offence but i dont think you have the potential to be like arnold. his bi's and chest were insane. If you have genetics like him then maybe you will but thats unlikely

 

[burnthiscorpse]

impossible and even if you could do that routine why?

no offense

EXACTLY!!!

that is the most retarded routine ever. More does not = more.
If you do that kind of ridiculous volume with any sort of intensity then you will easily over train.

I do 1 on 1 off. why? because Guys like Joe D taught me that ridiculous intensity is everything. I need a day off to recoup after each w/o. I would serioously look into the intensity of my routine if I were you. When I finish back and bi's this afternoon I guarantee I will be shaking so bad I will barely be able to pour my shake. I will literally be nausiated to the point of almost needing to vomit. Do you feel like that post w/o?

 

[joe d]

this type of training can be made effective depending on your recovery ability. i have run similar programs effectively. its not my favorite way to go but i have done it. lots of food, gear, sleap, genetics.