BigE

Monday
(45-60 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
Hanging Leg Raises 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps

Chest Bench Press (warm up) 1 set 15 reps
Bench Press (superset w/flys) 4 sets 10, 8, 8, 6 reps
Dumbbell Fly 4 sets 10, 8, 8, 6 reps
Incline Press 4 sets 10, 8, 8, 6 reps
Dumbbell Incline Fly 4 sets 10, 8, 8, 6 reps
Decline Bench Press 4 sets 10, 8, 8, 6 reps
Dumbbell Decline Fly 4 sets 10, 8, 8, 6 reps
Machine Flys 2 sets 15-20 reps

Triceps Dips Behind Back 5 sets 10 reps
Triceps Pushdowns 4 sets 8-10 reps
Rope Extensions 4 sets 8-10 reps
Skull Crushers 3 sets 10-12 reps

Tuesday (45-60 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
Hanging Leg Raises 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps

Back Deadlift (warm up) 1 set 15 reps
Deadlift (superset w/cable rows) 4 sets 10, 8, 8, 6 reps
Cable Rows 4 sets 10, 8, 8, 6 reps
Lat Pull Downs (to front) 4 sets 10, 8, 8, 6 reps
T-Bar Rows 4 sets 10, 8, 8, 6 reps
T-Bar Rows (negatives) 4 sets 10 reps

Biceps Preacher Barbell Curls
(wide grip) 3 sets 10, 8, 8 reps
Preacher Barbell Curls
(close grip) 3sets 10, 8, 8 reps
Incline Dumbbell Curls 3 sets 10, 8, 8 reps
Concentrated Curls 2 sets 10-12 reps

Wednesday Day Off
Thursday (45-60 minutes of some type of cardio before workout)

Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
Hanging Leg Raises 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps

Quads/Hams Squats (warm-up) 1 set 15 reps
Squats 5 sets 10, 8, 8, 6, 6 reps
Leg Press 4 sets 10, 8, 8, 6 reps
Leg Extension 5 sets 10, 8, 8, 6, 6 reps
Leg Curls 5 sets 8, 8, 6, 6, 4 reps
Barbell Lunges 4 sets 8, 8, 6, 6 reps

Friday (45-60 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
Hanging Leg Raises 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps

Shoulders Military Shoulder Press (to front) 1 set 15 reps
Military Press (to front) 4 sets 10, 8, 8, 6 reps
Barbell Upright Rows 4 sets 10, 8, 8, 6 reps
Side Dumbbell Lateral Raises 4 sets 10, 8, 8, 6 reps
Seated Bent-Over
Dumbbell Laterals 3 sets 10, 8, 8 reps

Calves Standing Calf Raises (warm-up) 1 set 15 reps
Standing Calf Raises (Toes In) 3 sets 10 reps
Standing Calf Raises (Toes Out) 3 sets 10 reps
Seated Calf Raises 3 sets 10, 8, 8 reps

Saturday Day Off
Sunday Day Off

ihateschoolmt

26 sets for chest!? You do like 20 more sets than me. Drop A LOT of volume and kick up the intensity.

musclepump

My goodness...

Let's all join together and SPEAK ENGLISH IN AMERICA.

Doublebase

Thats what I'm saying.

Triple Threat

DOMS

Look, I like Arnold just as much as you do, but maybe you should cut back on the number of sets. Unless of course you have Arnold's genes and steroids. In that case, go for it.

You can rummage around in the online journals to find a good workout routine. Hell, give P/RR/S a try (see the sticky at the top of this forum).

G13

Run after your workouts, you'll get a better workout.

TriZZle305

you got enough sets for chest for 3 weeks all pushed into one day lol

My "Quest for Strength" Journal

The Cheapest Supplement is knowledge!

Improve BACK to improve BENCH

WATTS

Ya, definetly drop the volume..i dont go over 10 sets per bodypart and for chest ill be sore for a good 5 days after wards. bring down the volume and pump up the intensity you'lll see better gains.

Todd_

if youre on bro then I like it

alot of people successfully train high volume like that myself included

Doublebase

what?

MillerMan

everyone is different i do around 12-15 sets but you are doing more sets than 90% of bodybuilders...do weights you think you can only do for about 6-8 reps for 15 sets MAX...see how that works.