Arnold's basic routine

Discussion in 'Fitness & Nutrition' started by CrackityJones, Sep 10, 2005.

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  1. CrackityJones

    CrackityJones OT Supporter

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    Just started the Level 1 routine. It's a lot of work, but I'm loving it. What do you guys think for a 5'10" 190 @ ~12%?

    Workout #1 M & Th:
    Bench Press
    Incline Press
    Pullovers
    Chin-Ups(as many sets as it takes to get 50 reps)
    Bent-Over Rows
    Deadlifts 3x10,6,4
    Crunches 5x25

    Workout #2 T & F:
    Clean & Press
    DB Laterals
    Heavy Upright Rows 3x10,6,4
    Push Presses 3x6,4,2
    BB Curls
    Seated DB Curls
    CG Bench
    Standing Tricep Ext
    Wrist Curls
    Reverse Wrist Curls
    Reverse Crunches 5x25

    Workout #3 W & Sat:
    Squats
    Lunges
    Leg Curls
    Standing Calf Raises 5x15
    Straight Leg Deads 3x10,6,4
    Good Mornings 3x10,6,4
    Crunches 5x25
     
  2. T-R-T

    T-R-T New Member

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    way too much
     
  3. ralyks

    ralyks New Member

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    Hitting triceps 4x a week, goodluck.
     
  4. joy division

    joy division New Member

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    as long as you are on the same drugs that he was hitting this routine :bigthumb:
     
  5. CrackityJones

    CrackityJones OT Supporter

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    You guys should see Lvl. II :eek3:
     
  6. tryfuhl

    tryfuhl New Member

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    do it for a couple of weeks
     
  7. T-R-T

    T-R-T New Member

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    how long does that take you for each workout
     
  8. GilgaMesH

    GilgaMesH Active Member

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    Really fun routine.
     
  9. CrackityJones

    CrackityJones OT Supporter

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    Took me 2 hours last night for #2. :o
     
  10. CrackityJones

    CrackityJones OT Supporter

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    How long did keep it up?
     
  11. khari

    khari Guest

    All of Arnold's routines are garbage.
     
  12. CrackityJones

    CrackityJones OT Supporter

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    [​IMG]





    Pics of you?
     
  13. mds2004

    mds2004 OT Supporter

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  14. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

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    i followed the beginner routine for a few months.. it's really brutal.

    i much prefer a 5 day split hitting each body part one day a week. i was a wreck when i did arnolds split :hs:
     
  15. Fabian

    Fabian Active Member

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    Pics, stat
     
  16. CrackityJones

    CrackityJones OT Supporter

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    how was your growth?
     
  17. T-R-T

    T-R-T New Member

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    seriously stick to like 5 or 6 different exercises each day and do them more intensely. you are going to overtrain doing that much.
     
  18. GilgaMesH

    GilgaMesH Active Member

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    2 months, maybe? Don't rememeber....Woulda been longer but I got sick. Started to do it again this summer but got sick again :o


    I really like it though.
     
  19. khari

    khari Guest

    I meant for the genetically average not on juice, which describes almost everyone in this forum.

    Also, it should be pointed out that Arnold believed some retarded shit. The biggest guys are not necessarily the guys who know the most.
     
  20. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

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    my results were very meh. i was so tired the whole time i didn't really get a chance to put in 100% effort.
     
  21. shastaisforwinners

    shastaisforwinners OT Supporter

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    it's a good routine to figure out what overtraining feels like. When you start feeling tired, lethargic, strength dropping, etc, take week or two off and use a routine with less volume.
     
  22. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    Have you actually read anything that Arnold has published or is this just a jelousy thing? He's a pretty intelligent guy, and he know's way more then you do, I'm sure.

    What kind of "retarded shit" are you talking about?
     
  23. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

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    i'd imagine "retarded shit" refers to arnolds belief that you can expand the rib cage via exercises like pullovers.
     
  24. CrackityJones

    CrackityJones OT Supporter

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    Been doing your reading I see. :) Not exactly a retarded idea, he acknowledges that it's "subject to contraversy", but he's seen the results so who's to say he's wrong? If I have to pick who to take advice from, I'll listen to the guys who have the results to back it up.

    Anyway, reassuring that at least one guy likes it. I'll give it a try for a few weeks, if it turns out I'm overtraining I'll add in another rest day or 2.

    Thanks for the comments guys.
     
  25. LancerV

    LancerV Something Happened OT Supporter

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    Sounds like overworking your body, but if you see significant gains good job
     
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