Arnolds Advance Routine

Discussion in 'Fitness & Nutrition' started by LancerV, Oct 6, 2006.

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  1. LancerV

    LancerV Something Happened OT Supporter

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    Have fun :wavey:

    Mon Am - Chest, Back
    Mon PM - Thighs, Calves

    Tues AM - Shoulders, Arms, Calves
    Tues PM - Off

    Wed AM - Chest, Back
    Wed PM - Thighs, Calves

    Thur AM - Shoulders, Arms, Calves
    Thur PM - Off

    Fri AM - Chest, Back
    Fri PM - Thighs Calves

    Sat AM - Shoulders, Arms, Calves
    Sat PM - Off

    Sun - Off

    Workout 1 - Mon, Wed, Fri
    Chest
    Barbell Bench Press - Warm - 15 reps
    4 x 10, 8, 6, 4 Last two are strip sets
    Incline Barbell Bench Press - Same as Flat bench
    *Use dumbbells every third workout
    Dumbbell Flyes - 3x10,8,6
    Dips - 3x15,10,8
    Pullovers- 3x15

    Back
    Chinups - 4x10 minimum per set
    *Alternate to front or rear each workout
    Close Grip Chins - 4x10
    T-Bar Rows - 4 x 15,12,8,6
    Bent Over Rows - 4 x 8-12

    Thighs
    Squats - 5 x 20,10,8,6,4
    Front Squats - 4 x 10,8,8,6
    Hack Squats - 3x10
    Leg Curls - 4 x 20,10,8,6
    Standing Leg Curls - 4 x 20,10,8,6
    Stiff-Leg Deadlifts - 3 x 10

    Calves
    Donkey Calf Raises - 4x10
    Standing Calf Raises - 4x15,10,8,8

    Abs
    Crunches 3x25
    Bent-Over Twists 100/side
    Machine Crunches 3x25
    Crunches - 50


    Workout 2 - Tues, Thur, Sat
    Shoulders
    Behind The Neck Barbell Press - 5 x 15,10,8,8,6
    Lateral Raises - 4x8
    Bent-Over Lateral Raises - 4x8
    Dumbbell Shrugs - 3x10

    Upper Arms
    Standing Barbell Curls 5 x 15,10,8,6,4
    Incline DB Curls - 4x8
    Concentration Curls - 3x8
    Skullcrushers - 4x15,10,8,6
    Triceps Cable Pushdowns - 3x8
    One-Arm Triceps Extension - 3x10

    Forearms
    Barbell Wrist Curls - 4x10
    Reverse Wrist Curls - 3x10

    Calves
    Seated Calf Raises - 4x10

    Abs
    Reverse Crunches - 4x25
    Seated Twists - 100/side
    Vertical Bench Crunches - 4x25
     
  2. LancerV

    LancerV Something Happened OT Supporter

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    No one wants to give this a try :noes:
     
  3. hootpie

    hootpie New Member

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    I'm doing the Level I routine. Workout #2 takes me roughly 2 hours to complete with 60 seconds of rest between sets/exercises :eek3:. I've made decent gains all around, but every 2-3 weeks I have to take 4 days off instead of 1. Speaking of which, this upcoming week is my 4 day break.
     
  4. Cachee0

    Cachee0 OT's Technical Recruiter, Send me your resume

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    I'm on level one to. For about 6months now. My gains are solid.
     
  5. MaineSucks

    MaineSucks OT Supporter

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    I did the advanced routine for a month and liked it... not enough recovery time for a natural, though. i had to skip a workout every few days from pure soreness
     
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