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.

 

[NBAfan#21]

You do know that Arnold didnt got the physique he has naturally right?

And bodybuilding training doesnt go well with the martial art training. You need more speed, strength and flexibilty if you want to be a good martial artist. Bodybuilding wont give you none of it

 

[burnthiscorpse]

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.

With special emphasis on the gear and genetics(not to discount food and sleep). Not to mention some of arnolds drug use will remain speculated forever. But we all know he took truckloads of dbol.

 

[ArmaniAK47]

I plan on juicing pretty nicely.. and honestly this week 'naturally' (I'm on normal levels of hrt from my doc.. 200mgs e2weeks.. nothing great) I havn't been able to keep intensity more than 3 days.. my shoulders hurt.. I'm sore everywhere... but I almost feel a difference in my growth...

I feel everyone saying the trying to look like arnold could be discouraging.. his physique is a guidline for me and I'd like to get what is close for me.

In the past I've responded nicely to high volume (10 sets of 10 on chest day.. up and down the rack on bicep curls.. shit like that) I also think that the higher reps overall could me more conductive for my martial arts than like 3 sets of 3 and stuff.. I think going that low in reps could limit a bit of what endurance is needed..

But I do appreciate all the comments and suggestions.. it will help me mold this into what's good for me.

 

[ArmaniAK47]

Perhaps my gear could go like this:
(test varies as my hrt shot is 200 e2w)

Testosterone- 200-250mgs weeks 1-12
Dbol- 25mgs/day weeks 1-4

4 week break of hrt only..

then:
Testosterone- 325-375mgs weeks 1-12
Deca- 200mgs weeks 1-10
Dbol 25mgs weeks 1-4

then another break.. then maybe try adding primo to the same thing..

 

[burnthiscorpse]

i would stop worrying about arnold and concentrate on being as big as you can make yourself.
If you must use someone as a "role model" then find someone who has a similar muscle structure as yourself. There are many people with the same genetic pre dispositions if you will. I think you need to put on alot more mass before you decide who that "role model" is. I wouldnt look necessarily in the world of pro BB'rs because there arent many of us (myself included) that have the genetics to look like them. myself for example, I have the same basic genetic muscle shape as Bill Goldberg. Which is fine because his look is the exact look I am shooting for. If I dont end up at my goals and look that way then thts fine. Getting as huge as I can is the main concern.

 

[dr.shavargo]

unless your juicing that seems like way to much

 

[ArmaniAK47]

that makes sense, burnthis' ...

I'll just focus on being as big as I can..

 

[RottenWillow]

With special emphasis on the gear and genetics(not to discount food and sleep). Not to mention some of arnolds drug use will remain speculated forever. But we all know he took truckloads of dbol.

That dude might have a fucking bulletproof liver. He was supposedly slamming large volumes of D-bol from age 15.

 

[Varga]

Honestly if I had no job, could sleep 12 hours per day, eat evey 2 hours and juice all I want I can workout all day everyday but most of us are not that crazy or have that kind of time on our hand.

 

[burnthiscorpse]

Honestly if I had no job, could sleep 12 hours per day, eat evey 2 hours and juice all I want I can workout all day everyday but most of us are not that crazy or have that kind of time on our hand.

Like me........

 

[spk55]

the dude cheated like 99% of all the other clowns..... that era , the era before him, and the current era.. i imagine you can handle that volume of training if you took all the drugs .. the clean guy, that eats great, sleeps to recover and busts his ass is not even in the same league.. then george bush sr. makes arnold the spokesperson for the presidential fitness association!!!!!! a cheat gets the job telling little grade and high school kids to workout and live a healthy active lifestyle. that job should have been given to the guy down the street from me who is a good athlete that dosent cheat...

 

[joe d]

the dude cheated like 99% of all the other clowns..... that era , the era before him, and the current era.. i imagine you can handle that volume of training if you took all the drugs .. the clean guy, that eats great, sleeps to recover and busts his ass is not even in the same league.. then george bush sr. makes arnold the spokesperson for the presidential fitness association!!!!!! a cheat gets the job telling little grade and high school kids to workout and live a healthy active lifestyle. that job should have been given to the guy down the street from me who is a good athlete that dosent cheat...

lol. cheating= having to work harder, eat more, and rest more

you dont understand what you are talking about.

 

[Inhibitor13]

the dude cheated like 99% of all the other clowns..... that era , the era before him, and the current era.. i imagine you can handle that volume of training if you took all the drugs .. the clean guy, that eats great, sleeps to recover and busts his ass is not even in the same league.. then george bush sr. makes arnold the spokesperson for the presidential fitness association!!!!!! a cheat gets the job telling little grade and high school kids to workout and live a healthy active lifestyle. that job should have been given to the guy down the street from me who is a good athlete that dosent cheat...

Heh, I couldnt tell you when the last time I saw an "average" guy bust his ass off in the gym...

 

[ArmaniAK47]

lol..

I strongly disagree that using steroids is cheating..
The way I see it.. every single person is using steroids to meet their fitness goals... inject/tablem/cream or not.. your natural test levels determines how far you can go in the long run, and how much you can train in the short term..

A lot of people are actling like I want to be natural.. lol.. I will be juicing forever- to some extent.

I will be using my fair share of Dbol.. but only in a "fairly safe" way to do so.. I wont take it the way he did..

 

[ArmaniAK47]

lol at the bomb.

-I also didn't mean to sound like Dbol will be my only steroid.. I will be using others.

 

[mmo115]

how long would a workout lie that take you to complete?

 

[ArmaniAK47]

honestly the most I've gotten through one so far is a little less than 1/2 way..

and that took me next to 1.5 - 2hrs.

 

[Varga]

like me........

lol

 

[Foxxxy]

Joe D anyway you can pm me a good workout schedule?

 

[Tblock1]

Wait so on each day do you do all that? IE on Mondays you work chest, back, legs, calves, forearms, abs, then do the same thing on Wednesdays and Fridays? Holy Shit!!!

 

[Aslin]

I dont understand how it worked for him, u say it was his genetics... Does that mean his ability to recover and grow while doing such a mad workout? U guys forget this dude was a professional bodybuilder, that routine probably took him 8 hours, he was taking shakes and shit throughout etc

 

[joe d]

Joe D anyway you can pm me a good workout schedule?

give me your current stats, an average weak days schedule including all food, sleap, training, work, amounts and times included. tell me where you are lacking and any training programs that have helped you and also programs that didnt seam to work well.

 

[Tblock1]

I dont understand how it worked for him, u say it was his genetics... Does that mean his ability to recover and grow while doing such a mad workout? U guys forget this dude was a professional bodybuilder, that routine probably took him 8 hours, he was taking shakes and shit throughout etc

He worked out 3 hours a day.

 

[Unit 2005]

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.

Exactly. I have done routines like this and had tremendous success with them. Also tried the 5 x5 many times, and you all seem to treat that as the holly grail of training on here. It did nothing for my physique, way too little volume/angles for me. Felt like i was'nt training - i was out of the gym 4 days a week and for me thats way too much. I like to train 5 days a week splitting bodyparts up as much as possible, its that style of bodybuilding that works for me.

Arnold is the best bodybuilder of all time. No reason to doubt that routine. Overtraining is just an overused term by people who dont eat enough or are natural trainers (fair enough - not judging anyone) who cant train at the level someone using gear can. Try the routine, eat big and get ur sleep.

You guys need to start trying new things and seeing what works for you, people respond differently. Just because you see gains off 15 sets in a workout for your whole body, does not mean that everyone else should train this way. IMO the bbing split is where its at for gains and has always blown me up more than any other routine.

 

[ArmaniAK47]

yeah tblock that is the idea
all of it several times a week..

one thing I like is that is jumps over my normal hurdle of "well damn if I do chest monday and shoulders wednesday my triceps are- blah blah blah"
it's just doing big shit every day (or other day, however you look at it)

I think I will do well.. I need to get some more juice in stock and get my diet even more finely tuned..
I will count this as a semi "workout log" and check back in..

see my diet:
http://www.elitefitness.com/forum/diet-bodybuilding/gaining-muscle-677743.html

 

[joe d]

yeah tblock that is the idea
all of it several times a week..

one thing I like is that is jumps over my normal hurdle of "well damn if I do chest monday and shoulders wednesday my triceps are- blah blah blah"
it's just doing big shit every day (or other day, however you look at it)

I think I will do well.. I need to get some more juice in stock and get my diet even more finely tuned..
I will count this as a semi "workout log" and check back in..

see my diet:
http://www.elitefitness.com/forum/diet-bodybuilding/gaining-muscle-677743.html

thats all you can do is try it. you will know after a couple weaks if its for you or not. you can always modify it to.

 

[ConanX]

That workout is too extreme. Too much volume in one day and not enough recovery time, IMO.

I know Arnold was a big volume man, but I can't believe he would exhaust his whole body EOD...

Even if you were on enough gear and had the genetics and sleep and food to recover from this type of workout, your central nervous system will be shot.

Even on some pretty strong doses of gear, I would have to give my muscle groups like 3 days of recovery from a workout.

Goodluck

 

[Tblock1]

Yeah I benched 4 times a week for 2 months and gained 55 pounds on my bench. All you can do is try it!

 

[NJL52]

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

Severe overtraining. Arnold had once in a lifetime genetics and had extremely developed CNS and recovery abilities.

It is fuckin retarded to even think about training like him.

 

[Unit 2005]

Wow, i just read the routine again!!! didnt realise first time scanning over it that it was fullbody EOD! chest back and legs in one workout is nuts. Obviously you couldnt stay on this routine for a long time as people have mentioned overtraining would set in. The routien itself is pretty good. Doing each routine 3 times a week though would be seriously taxing though.

Im a big believer in volume and splitting bodyparts up, after all, thats what bodybuilding is. Targeting each muscle with enough compund and isolation exersices to make each bodypart grow, tone up and develope to their highest potential. Having read this back for a second time, i agree with the original replies. Its CRAZY!!!

 

[SouthernLord]

Severe overtraining. Arnold had once in a lifetime genetics and had extremely developed CNS and recovery abilities.

It is fuckin retarded to even think about training like him.

Typical OCD bber bs routine

You will probably regress in the long run on that program. Overtraing and overuse injuries will happen.