Arnold's Training Routine !!!

[IncredibleHoss]

I think I want to try this.

Maybe some of my own fixes but looks solid after being off 4 months on a injury and finding excuses not to go back.

Meals are precooked for the week. Lots of lean fish, beef, steaks, chicken, potatoes, yams, brown rice, egg whites, oats, water,protein shakes etc.

Here's Arnold's basic routine...

Monday&Thursday- Chest,Back,Abs

Chest:
Benchpresses(Flat Or Incline) 4 sets
DB Presses(Flat or Incline) 4 sets
Pullovers 4 sets

Back:
Chinups 4 sets
Bent-over rows 4 sets
Deadlifts 4 sets

Abs:
Leg Raises 5 sets of 25 reps

Tuesday&Friday- Shoulders,Arms,Abs

Shoulders:
Military Presses 4 sets
Lateral Raises 4 sets
Front Rows/Upright Rows 4 sets
Pushpresses 4 sets

Arms:
Barbell curls 4 sets
Seated DB Curls 4 sets
Close-grip bench 4 sets
Skullcrushers 4 sets

Abs:
Situps 5 sets of 25 reps

Wednesday&Saturday- Quads,Hams,Calves,Abs

Quads,Hams:
Squats 4 sets
Lunges 4 sets
Leg Curls 4 sets

Calves:
Standing Calf Raises 5 sets

Abs: Leg Raises 5 sets of 25 reps

 

[IncredibleHoss]

See This one. this is my revised. Will include cardio and other ab/misc activities to.



Monday - Chest, Back, Abs
Chest:
BenchPress (Flat Or Incline) 15x1warmup 4x10,8,6,4
DB Presses(Flat or Incline) 4 sets x10,8,6,4
DB Pullover 4x15,12,10,8
Flys: 3x10,8,6

Back:
Chinups 4 sets x10+
Bent-over rows 4 sets 12,10,8,8
Deadlifts 4 sets 12,10,8,8
T-Bar Rows/Other Back workout 4x10

Abs:
Leg Raises 5 sets of 25 reps
Crunches 5x25

Tuesday - Shoulders ,Arms, Abs
Shoulders:
Military Presses 5x15,10,8,6,4
Lateral Raises 4x8
Front Rows/Upright Rows 4x8
Pushpresses 4 sets x10
Shrugs 3x10

Arms:
Barbell curls 4 setsx15,10,8,6
Seated DB Curls 5x15,10,8,6,4
Close-grip bench 4x15,12,10,8
Skullcrushers 4x12,10,10,8

Abs:
Situps 5x25


Wednesday Quads,Hams,Calves,Abs

Quads,Hams:
Squats 5x20,10,8,6,4
Lunges 4x10
Leg Curls 4x20,10,8,6

Calves:
Standing Calf Raises 5x25 or 15,10,8,8

Abs: Leg Raises 5x5
Thursday- Chest,Back,Abs
Chest:
Benchpresses(Flat Or Incline) 15x1warmup 4x10,8,6,4
DB Presses(Flat or Incline) 15x1warmup 4x10,8,6,4
DB Pullover 4x15,12,10,8

Back:
Chinups 4 sets x10+
Bent-over rows 4 sets 12,10,8,8
Deadlifts 4 sets 12,10,8,8
T-Bar Rows/Other Back workout 4x10
Abs:
Leg Raises 5 sets of 25 reps
Friday- Shoulders,Arms,Abs

Shoulders:
Military Presses 5x15,10,8,6,4
Lateral Raises 4x8
Front Rows/Upright Rows 4x8
Pushpresses 4 sets x10
Shrugs 3x10

Arms:
Barbell curls 4 setsx15,10,8,6
Seated DB Curls 5x15,10,8,6,4
Close-grip bench 4x15,12,10,8
Skullcrushers 4x12,10,10,8

Abs:
Situps 5x25

Saturday- Quads,Hams,Calves,Abs

Quads,Hams:
Squats 5x20,10,8,6,4
Lunges 4x10
Leg Curls 4x20,10,8,6

Calves:
Standing Calf Raises 5x25 or 15,10,8,8

Abs: Leg Raises 5x5

 

[brownbrown]

I use his Pull -up philosophy.
Do I smell a Log from the Hoss?

 

[IncredibleHoss]

I really think I might start one up. I wont post my daily meals or anything but definitely my lifts.

What did you think of the split brown?

I forget what calorie range to shoot for at 6'1 200. Trying to get abs back and of course muscle + lean muscle.

A log would be awesome. DO you got a log bb?

 

[brownbrown]

See This one. this is my revised. Will include cardio and other ab/misc activities to.



Monday - Chest, Back, Abs
Chest:
BenchPress (Flat Or Incline) 15x1warmup 4x10,8,6,4
DB Presses(Flat or Incline) 4 sets x10,8,6,4
DB Pullover 4x15,12,10,8
Flys: 3x10,8,6

Back:
Chinups 4 sets x10+
Bent-over rows 4 sets 12,10,8,8
Deadlifts 4 sets 12,10,8,8
T-Bar Rows/Other Back workout 4x10

Abs:
Leg Raises 5 sets of 25 reps
Crunches 5x25

Tuesday - Shoulders ,Arms, Abs
Shoulders:
Military Presses 5x15,10,8,6,4
Lateral Raises 4x8
Front Rows/Upright Rows 4x8
Pushpresses 4 sets x10
Shrugs 3x10

Arms:
Barbell curls 4 setsx15,10,8,6
Seated DB Curls 5x15,10,8,6,4
Close-grip bench 4x15,12,10,8
Skullcrushers 4x12,10,10,8

Abs:
Situps 5x25


Wednesday Quads,Hams,Calves,Abs

Quads,Hams:
Squats 5x20,10,8,6,4
Lunges 4x10
Leg Curls 4x20,10,8,6

Calves:
Standing Calf Raises 5x25 or 15,10,8,8

Abs: Leg Raises 5x5

Thursday- Chest,Back,Abs
Chest:
Benchpresses(Flat Or Incline) 15x1warmup 4x10,8,6,4
DB Presses(Flat or Incline) 15x1warmup 4x10,8,6,4
DB Pullover 4x15,12,10,8

Back:
Chinups 4 sets x10+
Bent-over rows 4 sets 12,10,8,8
Deadlifts 4 sets 12,10,8,8
T-Bar Rows/Other Back workout 4x10
Abs:
Leg Raises 5 sets of 25 reps
Friday- Shoulders,Arms,Abs

Shoulders:
Military Presses 5x15,10,8,6,4
Lateral Raises 4x8
Front Rows/Upright Rows 4x8
Pushpresses 4 sets x10
Shrugs 3x10

Arms:
Barbell curls 4 setsx15,10,8,6
Seated DB Curls 5x15,10,8,6,4
Close-grip bench 4x15,12,10,8
Skullcrushers 4x12,10,10,8

Abs:
Situps 5x25

Saturday- Quads,Hams,Calves,Abs

Quads,Hams:
Squats 5x20,10,8,6,4
Lunges 4x10
Leg Curls 4x20,10,8,6

Calves:
Standing Calf Raises 5x25 or 15,10,8,8

Abs: Leg Raises 5x5

I like it. Who can despute Arnold's routine? Your split looks good IMO.
I thought you were going to do the 5x5 though. ?

And nice on the Pull-up increase. I love thoe fucking things!
Since your doing Pull-ups, why no Puch-ups? jus wondering

 

[IncredibleHoss]

I should definitely add some pushups in.

5x5 doesn't sound like my cup of tea right now. Trying to get jacked for my hawaii trip

 

[brownbrown]

I should definitely add some pushups in.

5x5 doesn't sound like my cup of tea right now. Trying to get jacked for my hawaii trip

Oic. Are i doing to use supplements?


Droid Bionic EF app

 

[IncredibleHoss]

Well no "supplements" yet. Want to go without any PH or juice to get back to peak.

Ive only done a monsterdrol/cyclotren PH cycle a couple years after.

this spring i might though :O

 

[obsessedwliftin]

Hoss how long has it been since you have been training on a regular basis?

 

[brownbrown]

Hoss how long has it been since you have been training on a regular basis?

Think he said 4 months


Droid Bionic EF app

 

[obsessedwliftin]

With that long of a layoff depending on the shape you are in now bro 5x5 for a bit may be a better option.

 

[IncredibleHoss]

Well I puked post workout today lol.

Insane pumps. Might have to tone it down a bit.

Might start a log when I'm actually back in shape

 

[brownbrown]

Well I puked post workout today lol.

Insane pumps. Might have to tone it down a bit.

Might start a log when I'm actually back in shape

Lol! Almost did the same today. Close but no puke.
GOOD SHIT MAN


Droid Bionic EF app

 

[IncredibleHoss]

haha yeah I think i will stick with this routine.
I have never done AAS just PH awhile back which was off the chain.

for 6'1 200 lbs my workout today for core lifts.

Db bench 45x15(Warmup) --> 55x10, 65x8, 75x6
incline 45x12,50x10,55x8,60x6


I don't want to type out everything now. going to get to sleep early tonight and prep for day 2. THis won't be a log
till i start a cycle up and become less embarrasing.

GOtta love muscle memory. These lifts i did today were what i was doing without any juice a few months back.

Nothing impressive. Not a powerlifter but I will be at 85 lb db's soon.


The different on drol/tren my best bench was 275x2. non drol/tren was 205x2.

I cant wait for me to get back into shape and non be exhausted from a 60 minute lift session.

Cardio needs to come to for the weight loss.

Sorry im just ranting. bring on day 2

 

[Anabolic chest]

Alot of volume there mate. Dont overdo the intensity while your reajusting to training. Dont wanna get injured or not recover properly. Good Luck!

 

[stevesmi]

Well I puked post workout today lol.

Insane pumps. Might have to tone it down a bit.

Might start a log when I'm actually back in shape

try eating raw sweet potato and brown rice before your workouts.. if you do cardio too then you need to be careful what you eat and drink before a workout. or you will get sick.

need to figure out what you can handle and what you can't.

you can't be throwing up after every workout

 

[brownbrown]

try eating raw sweet potato and brown rice before your workouts.. if you do cardio too then you need to be careful what you eat and drink before a workout. or you will get sick.

need to figure out what you can handle and what you can't.

you can't be throwing up after every workout

I think it was only because he is outa shape from such a time off Steve.


Droid Bionic EF app

 

[SouthernLord]

You're gonna overtrain and regress.

Gotta love Arnold's training program! lol

I'm more of s quality over quantity type of guy. I never benefitted from these super extreme volume routines. That's not to say you won't blow up from it. Good luck to you sir!

 

[stevesmi]

well the first signs of tendonitis is gonna signal that the body cannot handle the workload. so then you will need to back off... when i did 120 pullups back to back workouts my elbows started getting it.. so i eased way back and it went away. don't keep hammering, listen to the body and of course don't take anti-inflammatories.

depending on muscle fibers some guys are more adept to training high rep low weight vs. low rep high weight.. nelson has written about that. red vs. white muscle fibers. i believe not only is it a genetic trait which one favors you (or it could be 50/50 or 70/30 etc) but also you can improve or make worse. example: when i powerlifted in high school before the season we did a test at a low weight to see how many times we could do them. during the season i became stronger at my max rep, but when i did the test again i did less reps. my muscle fibers strengthened to handle big weight at low rep, but the fibers that handle high rep low weight weakened.

pick out an older big guy at your gym who does a lot of low rep heavy weights.. and then see how many times he can do 225 pounds.. you will be suprised.. yet he can rip off 450 4X. he has developed white muscle fibers after years of doing this. and he probably doesn't have very well developed red muscle fibers.

a fun trick i like to do is start my workouts out with low rep heavy.. then as the workout progresses i work low weight more reps. this way i develop both my white and red muscle fibers.

if they were to do an autopsy of a strongman they would find probably only white muscle fibers on him lol. he probably would have almost no red.

white muscle fibers- sprinters... red - marathon runners.