Thread: Comments on Arnolds Routine!

hey well when you say you are takin a min or 2 between sets, dats probably a bit mych. i do 30 to 45 secs max cuz the shorter the time the more of the muscle you are workin and your exhausting it more.And you could spens 4 hours of 1 hour in the gym. whats important is the intensity of it.

Arnold was a unique individual, obviously.

In his time, over-training was not known about as much. He has taken a lot of steriods. His genetics are not the same, as each individual is different.

If you workout too long, the hormone Cortisol will inhibit gains.

Meaning, if you lift weights for say, 2 straight hours, you will not gain, but likely, lose muscle.

Arnold was on steroids, for the genetically enhanced that routine might work great, but for a steroid-free athlete that routine would be overkill

The following exercise routine and principles made Arnold Schwarzenegger who he is today, but one should not simply mimic him. As stated above, he doesn't believe that working out is a "one-size-fits-all" routine.

Take what you think will work best for you and adapt it to your own bodybuilding philosophy. That's how he got to where he is, by working out intensively and intelligently.

I do believe Arnold split his routines from AM to PM and this is all he ever did, eat, workout and sleep at the beach.....eat workout and sleep again.
What a life.

Just....wow.

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.

notice the abs...
he says non stop instinct training for 30 mins...

what is instinct training??

I believe. They were on plenty of roids and it was their job to workout.

Yea, I was wandering how he afforded to LIVE without a job, but then I remember reading that Weider Sponsored him so he probably didn't have to work.

Originally Posted by robousy

Yea, I was wandering how he afforded to LIVE without a job, but then I remember reading that Weider Sponsored him so he probably didn't have to work.

That's right, Joe Weider saw his potential and took care of him financially.

Yeah that's definitely a prime example of overtraining if you ask me.

arnold was a brick layer at one point while training

Arnold`s routine worked for Arnold........I would advise anyone to experiment and find out what works best for them as an individual.

Never follow a pro bodybuilders routine unless you are on mega-juice with great genetics.

Originally Posted by tjwes

Arnold`s routine worked for Arnold........I would advise anyone to experiment and find out what works best for them as an individual.

Never follow a pro bodybuilders routine unless you are on mega-juice with great genetics.

Your Tim?

Yes??

I was just at your site, congrats.

Thanks bro,stop by my board anytime...........all are welcome!!

Take care!

Holy crap Tim, if that six-pack was any deeper, I'd be able to see your spine.