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Arnold's beginner 6 day routine?


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Arnold's beginner 6 day routine? within the Weight Training & Weight Lifting category.

Excerpt: I was wondering what your thoughts are on Arnold's beginner bodybuilding routine for someone such as myself whom is somewhat new to bodybuilding. I have only been working out serious for around a year or so. It looks pretty intense if you ask me. Here it is.... Monday and Thursday Chest Bench Press: 5 sets of 8 to 12 reps Incline Press: 5 sets of 8 to 12 reps

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  1. #1
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    Arnold's beginner 6 day routine?

    I was wondering what your thoughts are on Arnold's beginner bodybuilding routine for someone such as myself whom is somewhat new to bodybuilding. I have only been working out serious for around a year or so. It looks pretty intense if you ask me. Here it is....

    Monday and Thursday

    Chest

    Bench Press: 5 sets of 8 to 12 reps

    Incline Press: 5 sets of 8 to 12 reps

    Pullovers: 5 sets of 8 to 12 reps

    Back

    Chin-Ups: (do as many repetitions at a time as you can until you reach a total of 50 reps)

    Bent-Over Rows: 5 sets of 8 to 12 reps

    Power Training

    Deadlifts: 3 sets of 10, 6, 4 reps to failure

    Abdominals

    Leg Raises: 5 sets of 25 reps

    Tuesday and Friday

    Shoulders

    Barbell Clean and Press: 5 sets of 8 to 12 reps

    Dumbbell Lateral Raises: 5 sets of 8 to 12 reps

    Power Training

    Heavy Upright Rows: 3 sets of 10, 6, 4 reps to failure

    Push Presses: 3 sets of 6, 4, 2 reps to failure

    Upper Arms

    Standing Barbell Curls: 5 sets of 8 to 12 reps

    Seated Dumbbell Curls: 5 sets of 8 to 12 reps

    Narrow-Grip Bench Press: 5 sets of 8 to 12 reps

    Standing Triceps Extensions with Barbell: 5 sets of 8 to 12 reps

    Forearms

    Wrist Curls: 5 sets of 8 to 12 reps

    Reverse Wrist Curls: 5 sets of 8 to 12 reps

    Abdominals

    Incline Sit-Ups: 5 sets of 25 reps each

    Wednesday and Saturday

    Thighs

    Squats: 5 sets of 8 to 12 reps

    Lunges: 5 sets of 8 to 12 reps

    Leg Curls: 5 sets of 8 to 12 reps

    Calves

    Standing Calf Raises: 5 sets of 15 reps each

    Lower Back

    Power Training

    Straight-Leg Deadlifts: 3 sets of 10, 6, 4 reps to failure

    Good Mornings: 3 sets of 10, 8, 6 reps to failure

    Abdominals

    Leg Raises: 5 sets of 25 reps each


    Thank you so much!!!! The reason I ask is because I am thinking of starting this routine tomorrow. My stats aren't important, I'm talking about if you guys think it will be effective for a beginner that's all. It is a beginner program after all.

  2. #2
    ELITE MODERATOR the_alcatraz's Avatar
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    Re: Arnold's beginner 6 day routine?

    I like this layout a lot and I did this for about 2 years but I would add way more abs like at least 5 more sets and 2-3 more exercises. I did crunches more and sit ups more old style

  3. #3
    HEAD MODERATOR stevesmi's Avatar
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    Re: Arnold's beginner 6 day routine?

    as long as you aren't doing super heavy lifting you can get away with that much volume especially as a younger guy. but once you get older, say in your 40's i cannot imagine doing some of these lifts twice a week especially heavy , it is stretching it
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  4. #4
    Moderator SteveMobsterG's Avatar
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    Re: Arnold's beginner 6 day routine?

    Arnold might have over estimated what the average guy can do when they start

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  5. #5
    Chairman Member BodyMonster34's Avatar
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    Re: Arnold's beginner 6 day routine?

    bro this is too much volume, you should pick and choose the lifts instead of all at once

  6. #6
    Moderator MasonicBodybuilder's Avatar
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    Re: Arnold's beginner 6 day routine?

    It is a lot of training but I like the exercise in general. Just focus on the compound movements and doing them correctly vs going up in weight quick.
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  7. #7
    Administrator RickV's Avatar
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    Re: Arnold's beginner 6 day routine?

    Quote Quote posted by RichVerner View Post
    I was wondering what your thoughts are on Arnold's beginner bodybuilding routine for someone such as myself whom is somewhat new to bodybuilding. I have only been working out serious for around a year or so. It looks pretty intense if you ask me. Here it is....

    Monday and Thursday

    Chest

    Bench Press: 5 sets of 8 to 12 reps

    Incline Press: 5 sets of 8 to 12 reps

    Pullovers: 5 sets of 8 to 12 reps

    Back

    Chin-Ups: (do as many repetitions at a time as you can until you reach a total of 50 reps)

    Bent-Over Rows: 5 sets of 8 to 12 reps

    Power Training

    Deadlifts: 3 sets of 10, 6, 4 reps to failure

    Abdominals

    Leg Raises: 5 sets of 25 reps

    Tuesday and Friday

    Shoulders

    Barbell Clean and Press: 5 sets of 8 to 12 reps

    Dumbbell Lateral Raises: 5 sets of 8 to 12 reps

    Power Training

    Heavy Upright Rows: 3 sets of 10, 6, 4 reps to failure

    Push Presses: 3 sets of 6, 4, 2 reps to failure

    Upper Arms

    Standing Barbell Curls: 5 sets of 8 to 12 reps

    Seated Dumbbell Curls: 5 sets of 8 to 12 reps

    Narrow-Grip Bench Press: 5 sets of 8 to 12 reps

    Standing Triceps Extensions with Barbell: 5 sets of 8 to 12 reps

    Forearms

    Wrist Curls: 5 sets of 8 to 12 reps

    Reverse Wrist Curls: 5 sets of 8 to 12 reps

    Abdominals

    Incline Sit-Ups: 5 sets of 25 reps each

    Wednesday and Saturday

    Thighs

    Squats: 5 sets of 8 to 12 reps

    Lunges: 5 sets of 8 to 12 reps

    Leg Curls: 5 sets of 8 to 12 reps

    Calves

    Standing Calf Raises: 5 sets of 15 reps each

    Lower Back

    Power Training

    Straight-Leg Deadlifts: 3 sets of 10, 6, 4 reps to failure

    Good Mornings: 3 sets of 10, 8, 6 reps to failure

    Abdominals

    Leg Raises: 5 sets of 25 reps each


    Thank you so much!!!! The reason I ask is because I am thinking of starting this routine tomorrow. My stats aren't important, I'm talking about if you guys think it will be effective for a beginner that's all. It is a beginner program after all.

    The great thing about being a beginner is that pretty much anything you do that pushes the muscle to exhaustion will work. As long as you are putting in the time and effort, you are sure to get some noticeable gains, you don't have to get too crazy with the training until you've reached some serious development and your progress plateaus.
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