Arnold's beginner 6 day routine?

[RichVerner]

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_alcatraz]

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

[stevesmi]

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

[SteveMobsterG]

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

[BodyMonster34]

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

[MasonicBodybuilder]

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.

[RickV]

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.