Has anyone ever atempted Arnold's training?

Discussion in 'Fitness & Nutrition' started by Cachee0, Nov 10, 2005.

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  1. Cachee0

    Cachee0 OT's Technical Recruiter, Send me your resume

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    Location:
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    Mon, Wens, 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.


    I wana try it out:hsd:
     
  2. JAFAR

    JAFAR FPS whore OT Supporter

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    Good luck with that, looks like you'll be spending at least two hours in the gym every day.
     
  3. Cachee0

    Cachee0 OT's Technical Recruiter, Send me your resume

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    ya I can swing that.
     
  4. Neo22

    Neo22 OT Supporter

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    fixed
     
  5. kopetzki

    kopetzki Banned

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    wow, is that healthy?
     
  6. JAFAR

    JAFAR FPS whore OT Supporter

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    :roflw:
     
  7. ACURA TL-S

    ACURA TL-S OT Supporter

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    So....uhhh...who is your supplier?
     
  8. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    IBfilmy
     
  9. Cachee0

    Cachee0 OT's Technical Recruiter, Send me your resume

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    ON whey.
     
  10. Merit83

    Merit83 Your mama was a snowblower!

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    i already spend 2 hours and don't do near that much.
     
  11. joy division

    joy division New Member

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    I did it in high school.
     
  12. joy division

    joy division New Member

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  13. MaineSucks

    MaineSucks OT Supporter

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    my buddy and I followed his day/night split for three weeks in high school

    usually had to take a few off during the week due to soreness.

    makes no sense to do it that routine without gear
     
  14. michael

    michael FLORIDA > *

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    :werd:

    gear + arnold workouts = ftw
     
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