Arnold's Workout

huesoloco · 01-11-2005, 07:01 AM

Mon, Wed, Fri

Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

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

Abs:
Nonstop instinct training for 30 minutes

Tues, Thurs, Sat

Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

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

Calves and Forearms:
Same as Monday, Wednesday and Friday Abs:
Same as Monday, Wednesday and Friday.

Isn't this just insane? Can only a person on steroids pull this off?

huesoloco · 01-11-2005, 07:04 AM

I was thinking of doing Arnold's workout since I'm gonna be on 1-AD in a week and I really can't seem to find a good intense workout, but damn lol. This is like 3 hours in the gym every day.

crazy_enough · 01-11-2005, 07:11 AM

and on top of that, u must add shitloads or partial sets of calf raises with like 50% more load than on full reps!!!!lol Ure in for a treat!! thats an insanely wicked w/o!

Flex · 01-11-2005, 07:50 AM

talk about volume, huh?

he used to train 2-3hrs in the morning, then another 2-3 at night.

LAM · 01-11-2005, 07:58 AM

unless you have Arnold's genetics it is pointless to mimic his training regimen. you will not get the same results...

Flex · 01-11-2005, 08:09 AM

Quote:

Originally Posted by LAM

unless you have Arnold's genetics it is pointless to mimic his training regimen.

...or his steroids

BigDyl · 01-11-2005, 08:24 AM

32 sets for chest, huh. If you don't have the genetics or dbol, then your not going to benefit from this routine. Unless your eat 10,000 cals a day, and get 10 hours of sleep a night.

huesoloco · 01-11-2005, 09:52 AM

"Standing calf raises -10 sets, 10 reps"

rofl, didn't notice this part.

crazy_enough · 01-11-2005, 10:12 AM

Quote:

Originally Posted by huesoloco

"Standing calf raises -10 sets, 10 reps"

rofl, didn't notice this part.

thats why I then added:

"and on top of that, u must add shitloads or partial sets of calf raises with like 50% more load than on full reps!!!!lol Ure in for a treat!! thats an insanely wicked w/o!"

Arnie felt his calves were weak so he just killed em with partials beyond failure!!!! Now thats funny!

Tha Don · 01-11-2005, 03:26 PM

and let me point out that is just Arnolds beginnners bulking up routine, you wanna see intensity you should check out his pre-contest stuff, gotta love him though!

peace

soxmuscle · 01-11-2005, 03:36 PM

Quote:

Originally Posted by young d

and let me point out that is just Arnolds beginnners bulking up routine, you wanna see intensity you should check out his pre-contest stuff, gotta love him though!

peace

I'm not doubting that Arnold was intense for the most part, but for three hours straight it is nearly impossible to hit each set as hard as the first, is it not?

Flex · 01-11-2005, 04:01 PM

Quote:

Originally Posted by soxmuscle

but for three hours straight it is nearly impossible to hit each set as hard as the first, is it not?

not with the juice these guys are on

(and they went back at night at hit it again!)

soxmuscle · 01-11-2005, 04:07 PM

Quote:

Originally Posted by Flex

not with the juice these guys are on

(and they went back at night at hit it again!)

When you are on steroids, do you just not feel fatigued at all after five good sets? Steroids are unbelievable.

LAM · 01-11-2005, 08:08 PM

Quote:

Originally Posted by soxmuscle

I'm not doubting that Arnold was intense for the most part, but for three hours straight it is nearly impossible to hit each set as hard as the first, is it not?

plus you have to take into account the Arnold, Franco, etc. never trained alone. they trained in groups, used maximum working loads and took long breaks inbetween working sets, we are talking 5-10 minutes. it's very easy to go 2+ hours when training like that, especially when you are already doing high volume ...

crimsondestinyx · 01-11-2005, 08:13 PM

Du · 01-11-2005, 08:21 PM

Need to remember too - these guys had nothing else to do. They lifted, ate their dbol lunches, and slept. If we all were able to give lifting that type of dedication, we'd all be a lot bigger.

BTW, I hear Duncans is doing Arnolds workout right now. Maybe he can tell us about it.

Flex · 01-11-2005, 08:21 PM

Quote:

Originally Posted by soxmuscle

When you are on steroids, do you just not feel fatigued at all after five good sets? Steroids are unbelievable.

it's a double effect...

yes, you don't feel as fatigued. after a wo you do, but a few hours later, esp. after a good nap, you're ready to go again.

also, being on so much juice, these guys strength is through the roof, as well as they get amazing pumps. the results they see right in front of their eyes make them train ever harder...

Flex · 01-11-2005, 08:43 PM

[quote=du510]Need to remember too - these guys had nothing else to do. They lifted, ate their dbol lunches, and slept.[quote]

I actually have a great story about this. I'll try to keep it short, cuz i could talk about this shit for hours, but here goes...

This older guy "Frenchy" (mid 50's, real tan, not huge, but good muscle size) went to this gym i used to work at. I'd see him training so freakin' hard all the time. So one day i started talking to him, and he tells me about how he used to train at Gold's and Venice Beach in the golden era.

I was shocked. For 2 years, alls he did was train and hang with these guys. He was actually Robbie Robinson's oil guy for those 2 years as well. He told me story after story of the lives these guys lived, and it was awesome.

a typical day would entail them waking up at around 8am. They'd eat a mountain of whole eggs, then they'd inject their juice (this is robbie i'm talking about in particular, but he thinks it was the same for Arnold and the others as well) (i asked him if he ever did, he said "no". half of me believed him, but hanging with these guys, how could you not?)

anyways, they'd eat, juice, then train in the morning from 10 till 12 or 1. they'd either go out to eat right after that as a group, or they'd split up and eat. then they'd all go to the beach and nap, or split up and nap all day. then they'd wake up. they'd eat. they'd juice. then they'd hit the gym at 4 ot 5 till 6 or 7. after that, they'd usually go out, and they pull mad chicks.

Obviously i asked him nonstop q's about Arnold, and he answered the best he could. The thing he said that struck me the most, and it sounded so cool cuz of his accent, was one day when i was training. I'm in there bustin' my ass, and after a hard set where i killed myself, i look over at him, mock pose and say "just like Arnold" and laugh.

He looks at me dead in the eye and says, (and i'll try to type it so you could get a little of his accent) "ArnOOOHWD? No way, my man. ArnOOOHWD was a BEEEG Motherfucker!" That was a good 4 years ago, and I remember that till this day.

LittleKid · 01-11-2005, 08:49 PM

[quote=Flex][quote=du510]Need to remember too - these guys had nothing else to do. They lifted, ate their dbol lunches, and slept.

Quote:

I actually have a great story about this. I'll try to keep it short, cuz i could talk about this shit for hours, but here goes...

This older guy "Frenchy" (mid 50's, real tan, not huge, but good muscle size) went to this gym i used to work at. I'd see him training so freakin' hard all the time. So one day i started talking to him, and he tells me about how he used to train at Gold's and Venice Beach in the golden era.

I was shocked. For 2 years, alls he did was train and hang with these guys. He was actually Robbie Robinson's oil guy for those 2 years as well. He told me story after story of the lives these guys lived, and it was awesome.

a typical day would entail them waking up at around 8am. They'd eat a mountain of whole eggs, then they'd inject their juice (this is robbie i'm talking about in particular, but he thinks it was the same for Arnold and the others as well) (i asked him if he ever did, he said "no". half of me believed him, but hanging with these guys, how could you not?)

anyways, they'd eat, juice, then train in the morning from 10 till 12 or 1. they'd either go out to eat right after that as a group, or they'd split up and eat. then they'd all go to the beach and nap, or split up and nap all day. then they'd wake up. they'd eat. they'd juice. then they'd hit the gym at 4 ot 5 till 6 or 7. after that, they'd usually go out, and they pull mad chicks.

Obviously i asked him nonstop q's about Arnold, and he answered the best he could. The thing he said that struck me the most, and it sounded so cool cuz of his accent, was one day when i was training. I'm in there bustin' my ass, and after a hard set where i killed myself, i look over at him, mock pose and say "just like Arnold" and laugh.

He looks at me dead in the eye and says, (and i'll try to type it so you could get a little of his accent) "ArnOOOWD? No way, my man. ArnOOOWD was a BEEEG Motherfucker!" That was a good 4 years ago, and I remember that till this day.

Nice story, last part is hilarious.

j rizz · 01-11-2005, 09:30 PM

moral of the story... if you juice and work out like crazy.. you can one day end up as the governor of Cali.

Tha Don · 01-12-2005, 05:07 AM

Quote:

Originally Posted by Flex

I actually have a great story about this. I'll try to keep it short, cuz i could talk about this shit for hours, but here goes...

This older guy "Frenchy" (mid 50's, real tan, not huge, but good muscle size) went to this gym i used to work at. I'd see him training so freakin' hard all the time. So one day i started talking to him, and he tells me about how he used to train at Gold's and Venice Beach in the golden era.

I was shocked. For 2 years, alls he did was train and hang with these guys. He was actually Robbie Robinson's oil guy for those 2 years as well. He told me story after story of the lives these guys lived, and it was awesome.

a typical day would entail them waking up at around 8am. They'd eat a mountain of whole eggs, then they'd inject their juice (this is robbie i'm talking about in particular, but he thinks it was the same for Arnold and the others as well) (i asked him if he ever did, he said "no". half of me believed him, but hanging with these guys, how could you not?)

anyways, they'd eat, juice, then train in the morning from 10 till 12 or 1. they'd either go out to eat right after that as a group, or they'd split up and eat. then they'd all go to the beach and nap, or split up and nap all day. then they'd wake up. they'd eat. they'd juice. then they'd hit the gym at 4 ot 5 till 6 or 7. after that, they'd usually go out, and they pull mad chicks.

Obviously i asked him nonstop q's about Arnold, and he answered the best he could. The thing he said that struck me the most, and it sounded so cool cuz of his accent, was one day when i was training. I'm in there bustin' my ass, and after a hard set where i killed myself, i look over at him, mock pose and say "just like Arnold" and laugh.

He looks at me dead in the eye and says, (and i'll try to type it so you could get a little of his accent) "ArnOOOHWD? No way, my man. ArnOOOHWD was a BEEEG Motherfucker!" That was a good 4 years ago, and I remember that till this day.

WOWW! imagine that...

wake up, eat, juice, train, eat, sunbathe, sleep... wake up, eat, juice, train, eat, bang hot chicks, sleep

next day do it again!

MAN THAT WOULD BE THE LIFE!

peace

Uzi9 · 01-12-2005, 05:27 AM

Well arnold had the best body of his time so dont dis....

crazy_enough · 01-12-2005, 06:05 AM

Quote:

Originally Posted by Uzi9

Well arnold had the best body of his time so dont dis....

who's dissin'?

Tha Don · 01-12-2005, 06:34 AM

Quote:

Originally Posted by Uzi9

Well arnold had the best body of his time so dont dis....

thats rubbish man

everyone knows Arnie had the best body of ALL-TIME

Uzi9 · 01-12-2005, 07:49 AM

Quote:

Originally Posted by crazy_enough

who's dissin'?

No one, just making sure everything is in order here

DemolitionNine · 01-12-2005, 11:18 AM

That's the shit. I wish I could get away with a life like that.

Unfortunately... school & work get in my way

-Matt

01-11-2005, 07:01 AM	#1
huesoloco Registered User Join Date: Jan 2005 Posts: 187	Arnold's Workout BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Mon, Wed, Fri Chest: Bench press - 5 sets, 6-10 reps Flat bench flies - 5 sets, 6-10 reps Incline bench press - 6 sets, 6-10 reps Cable crossovers - 6 sets, 10-12 reps Dips - 5 sets, to failure Dumbbell pullovers - 5 sets, 10-12 reps Back: Front wide-grip chin-ups - 6 sets, to failure T-bar rows - 5 sets, 6-10 reps Seated pulley rows - 6 sets, 6-10 reps One-arm dumbbell rows - 5 sets, 6-10 reps Straight-leg deadlifts - 6 sets, 15 reps Legs: Squats - 6 sets, 8-12 reps Leg presses - 6 sets, 8-12 reps Leg extensions - 6 sets, 12-15 reps Leg curls - 6 sets, 10-12 reps Barbell lunges - 5 sets, 15 reps Calves: Standing calf raises -10 sets, 10 reps Seated calf raises - 8 sets, 15 reps One-legged calf raises (holding dumbbells) - 6 sets,12 reps Forearms: Wrist curls (forearms on knees) - 4 sets, 10 reps Reverse barbell curls - 4 sets, 8 reps Wright roller machine - to failure Abs: Nonstop instinct training for 30 minutes Tues, Thurs, Sat Biceps: Barbell curls - 6 sets, 6-10 reps Seated dumbbell curls - 6 sets, 6-10 reps Dumbbell concentration curls - 6 sets, 6-10 reps Triceps: Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps Pushdowns (exterior head) - 6 sets, 6-10 reps Barbell French presses (interior head) - 6 sets, 6-10 reps One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps Shoulders: Seated barbell presses - 6 sets, 6-10 reps Lateral raises (standing) - 6 sets, 6-10 reps Rear-delt lateral raises - 5 sets, 6-10 reps Cable lateral raises - 5 sets, 10-12 reps Calves and Forearms: Same as Monday, Wednesday and Friday Abs: Same as Monday, Wednesday and Friday. Isn't this just insane? Can only a person on steroids pull this off?
huesoloco Registered User Join Date: Jan 2005 Posts: 187

01-11-2005, 07:04 AM	#2
huesoloco Registered User Join Date: Jan 2005 Posts: 187	I was thinking of doing Arnold's workout since I'm gonna be on 1-AD in a week and I really can't seem to find a good intense workout, but damn lol. This is like 3 hours in the gym every day.
huesoloco Registered User Join Date: Jan 2005 Posts: 187

01-11-2005, 07:11 AM	#3
crazy_enough IM lesbo extraordinaire Join Date: Nov 2004 Location: 3654322436751302 weeks out Posts: 2,423 Photos: 18	and on top of that, u must add shitloads or partial sets of calf raises with like 50% more load than on full reps!!!!lol Ure in for a treat!! thats an insanely wicked w/o!
	Life is what you make of it, not what it makes you...TAKE CHARGE! http://www.boners.com/content/791433.1.jpg

01-11-2005, 07:50 AM	#4
Flex FLEXecutioner Join Date: Sep 2003 Location: Pomping Iyuhn Posts: 6,278 Photos: 2	talk about volume, huh? he used to train 2-3hrs in the morning, then another 2-3 at night.
	You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst. * Got juice?Need Motivation?How to Train* Arnold vs. Ronnie vs. Haney vs. Sergio YEAH BUDDY...LIGHT WEIGHT!Ahhnold*

01-11-2005, 07:58 AM	#5
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	unless you have Arnold's genetics it is pointless to mimic his training regimen. you will not get the same results...
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

01-11-2005, 09:52 AM	#8
huesoloco Registered User Join Date: Jan 2005 Posts: 187	"Standing calf raises -10 sets, 10 reps" rofl, didn't notice this part.
huesoloco Registered User Join Date: Jan 2005 Posts: 187

01-11-2005, 03:26 PM	#10
Tha Don Registered User Join Date: Aug 2003 Location: Nottingham, England Posts: 3,826 Photos: 33	and let me point out that is just Arnolds beginnners bulking up routine, you wanna see intensity you should check out his pre-contest stuff, gotta love him though! peace

01-11-2005, 08:13 PM	#15
crimsondestinyx Registered User Join Date: Dec 2004 Posts: 89	damn

01-11-2005, 08:21 PM	#16
Du Senior Member Elite Member Join Date: Aug 2004 Location: London, UK Posts: 4,088 Photos: 5	Need to remember too - these guys had nothing else to do. They lifted, ate their dbol lunches, and slept. If we all were able to give lifting that type of dedication, we'd all be a lot bigger. BTW, I hear Duncans is doing Arnolds workout right now. Maybe he can tell us about it.
	My IronMag Journal

01-11-2005, 08:43 PM	#18
Flex FLEXecutioner Join Date: Sep 2003 Location: Pomping Iyuhn Posts: 6,278 Photos: 2	[quote=du510]Need to remember too - these guys had nothing else to do. They lifted, ate their dbol lunches, and slept.[quote] I actually have a great story about this. I'll try to keep it short, cuz i could talk about this shit for hours, but here goes... This older guy "Frenchy" (mid 50's, real tan, not huge, but good muscle size) went to this gym i used to work at. I'd see him training so freakin' hard all the time. So one day i started talking to him, and he tells me about how he used to train at Gold's and Venice Beach in the golden era. I was shocked. For 2 years, alls he did was train and hang with these guys. He was actually Robbie Robinson's oil guy for those 2 years as well. He told me story after story of the lives these guys lived, and it was awesome. a typical day would entail them waking up at around 8am. They'd eat a mountain of whole eggs, then they'd inject their juice (this is robbie i'm talking about in particular, but he thinks it was the same for Arnold and the others as well) (i asked him if he ever did, he said "no". half of me believed him, but hanging with these guys, how could you not?) anyways, they'd eat, juice, then train in the morning from 10 till 12 or 1. they'd either go out to eat right after that as a group, or they'd split up and eat. then they'd all go to the beach and nap, or split up and nap all day. then they'd wake up. they'd eat. they'd juice. then they'd hit the gym at 4 ot 5 till 6 or 7. after that, they'd usually go out, and they pull mad chicks. Obviously i asked him nonstop q's about Arnold, and he answered the best he could. The thing he said that struck me the most, and it sounded so cool cuz of his accent, was one day when i was training. I'm in there bustin' my ass, and after a hard set where i killed myself, i look over at him, mock pose and say "just like Arnold" and laugh. He looks at me dead in the eye and says, (and i'll try to type it so you could get a little of his accent) "ArnOOOHWD? No way, my man. ArnOOOHWD was a BEEEG Motherfucker!" That was a good 4 years ago, and I remember that till this day.
	You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst. * Got juice?Need Motivation?How to Train* Arnold vs. Ronnie vs. Haney vs. Sergio YEAH BUDDY...LIGHT WEIGHT!Ahhnold*

01-11-2005, 09:30 PM	#20
j rizz Registered User Join Date: Nov 2004 Location: Cleveland Posts: 326	moral of the story... if you juice and work out like crazy.. you can one day end up as the governor of Cali.

01-12-2005, 05:27 AM	#22
Uzi9 Member Join Date: Aug 2004 Location: England Posts: 394	Well arnold had the best body of his time so dont dis....

01-12-2005, 11:18 AM	#26
DemolitionNine Freerider Forever Join Date: Dec 2004 Location: Lenexa, KS Posts: 124	That's the shit. I wish I could get away with a life like that. Unfortunately... school & work get in my way -Matt
	5' 10", 173lbs of (almost) pure muscle. Bench: 270lbs Incline: 210lbs Decline: 285lbs Curl: 145lbs (bar-style) Squat: 375lbs Live Long. Lift Strong. Ride Hard. Play Hard.