Would t3h Arnold really use a routine like this?

Discussion in 'Fitness & Nutrition' started by spark plugs., Jun 3, 2005.

Thread Status:
Not open for further replies.
  1. spark plugs.

    spark plugs. beautiful. OT Supporter

    Joined:
    Jul 26, 2004
    Messages:
    46,477
    Likes Received:
    15
    Location:
    qUEENZ, NY
    Supposedly he used this one as reported in October 1991 in Muscle Mag...

    _
    Arnold's Routine

    Mon, Wed, Fri

    Chest:
    Bench press 5 x 6-10
    Flat bench flyes 5 x 6-10
    Incline bench press 6 x 6-10
    Cable crossovers 6 x 10-12
    Dips (body weight) 5 x failure
    Dumbell pullovers 5 x 10-12.

    Back:
    Wide-grip chins (to front) 6 x failure
    T-bar rows 5 x 6-10Seated pulley rows 6 x 6-10
    One-arm dumbell rows 5 x 6-10
    Straight-leg deadlifts 6 x 15

    Legs:
    Squats 6 x 8-12
    Leg press 6 x 8-12
    Leg extensions 6 x 12-15
    Leg curls 6 x 10-12
    Barbell lunges 5 x 15

    Calves:
    Standing calf raises 10 x 10
    Seated calf raises 8 x 15
    Oneplegged calf raises (holding dumbells) 6x12

    Forearms:
    Wrist curls (forearms on knees) - 4 sets, 10 reps
    Reverse barbell curls - 4 sets, 8 reps
    Wright roller machine - to failure

    Abs:
    ½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

    Tues, Thurs, Sat

    Biceps:
    Barbell curls 6 x 6-10
    Seated dumbell curls 6 x 6-10
    Dumbell concentration curls 6 x 6-10

    Triceps:
    Close-grip bench presses 6 x 6-10
    Pushdowns 6 x 6-10
    French press (barbell) 6 x 6-10
    One-arm triceps extensions (dumbell) 6 x 6-10

    Shoulders:
    Seated barbell presses 6 x 6-10
    Lateral raises (standing) 6 x 6-10
    Rear-delt lateral raises 5 x 6-10
    Cable lateral raises 5 x 10-12

    Calves , Forearms & Abs:
    Same as Monday, Wednesday, Friday workout

    kinda aggressive, no? when would his body rest?
     
  2. spark plugs.

    spark plugs. beautiful. OT Supporter

    Joined:
    Jul 26, 2004
    Messages:
    46,477
    Likes Received:
    15
    Location:
    qUEENZ, NY
  3. dolphinchunks

    dolphinchunks New Member

    Joined:
    Jan 8, 2005
    Messages:
    188
    Likes Received:
    0
    I doubt it.
     
  4. disblohs

    disblohs I can't shake this little feeling I'll never get a

    Joined:
    Oct 24, 2004
    Messages:
    3,875
    Likes Received:
    0
    Location:
    Spartanburg, SC
    from what i remember, his routine in the bible has a huge amount of volume. i think the workouts lasted 2 hours or more for some people on this board that did his routine. i don't doubt it because i know he worked the shit out of his calves and abs.
     
  5. shastaisforwinners

    shastaisforwinners OT Supporter

    Joined:
    Aug 31, 2003
    Messages:
    2,820
    Likes Received:
    4
    Location:
    Paramore
    he also had good genetics and a shitload of steroids
     
  6. TXLBS

    TXLBS New Member

    Joined:
    Aug 25, 2004
    Messages:
    14,878
    Likes Received:
    0
    Location:
    Houston, Tx
    Yah I remember that too. His volume also has something to do with the outrageous amount of juice he was taking in. I would choose a different routine if you are on the hunt.
     
  7. GilgaMesH

    GilgaMesH Active Member

    Joined:
    Sep 24, 2002
    Messages:
    28,696
    Likes Received:
    14
    Location:
    702
    I did his rountine sans steroids and got nice gains :dunno:


    I really liked it.
     
  8. gstrdr1

    gstrdr1 Active Member

    Joined:
    Nov 20, 2003
    Messages:
    2,256
    Likes Received:
    0
    Location:
    STL
    I've got one of his chest routines, 24 sets all chest. It took about an hour and 45 minutes to do.
     
  9. PorscheRacer

    PorscheRacer You see this? It means not welcome

    Joined:
    Dec 13, 2001
    Messages:
    16,887
    Likes Received:
    9
    Location:
    Phoenix, AZ
    That's true with any pro bodybuilder
     
  10. shastaisforwinners

    shastaisforwinners OT Supporter

    Joined:
    Aug 31, 2003
    Messages:
    2,820
    Likes Received:
    4
    Location:
    Paramore
    agreed. I was just pointing out that this routine would be next to impossible to do for an extended period of time without having great genetics + steroids.
     
  11. disblohs

    disblohs I can't shake this little feeling I'll never get a

    Joined:
    Oct 24, 2004
    Messages:
    3,875
    Likes Received:
    0
    Location:
    Spartanburg, SC
    you were the one i remembered using the routine. how long did it take you each day approximately?
     
  12. PorscheRacer

    PorscheRacer You see this? It means not welcome

    Joined:
    Dec 13, 2001
    Messages:
    16,887
    Likes Received:
    9
    Location:
    Phoenix, AZ
    Are his routines in the bible?
     
  13. blink 17

    blink 17 New Member

    Joined:
    Apr 18, 2004
    Messages:
    1,915
    Likes Received:
    0
    Location:
    Houston
    im confused...so monday wednesday and friday you do chest back and legs all together??and then tuesday thrusday saturday you do biceps triceps and shoulders??are those each on seperate days or all on each day??
     
  14. spark plugs.

    spark plugs. beautiful. OT Supporter

    Joined:
    Jul 26, 2004
    Messages:
    46,477
    Likes Received:
    15
    Location:
    qUEENZ, NY
    monday wednesday and friday you do chest back and legs all together, and then tuesday thrusday saturday you do biceps triceps and shoulders
     
  15. tryfuhl

    tryfuhl New Member

    Joined:
    Oct 4, 2003
    Messages:
    75,450
    Likes Received:
    0
    Location:
    MD/DC Metro
    .
     
  16. blink 17

    blink 17 New Member

    Joined:
    Apr 18, 2004
    Messages:
    1,915
    Likes Received:
    0
    Location:
    Houston
    holy shit im going to die but i think i might try this if time permits...wats a good replacement for t-bar rows if my gym does not have that
     
  17. GilgaMesH

    GilgaMesH Active Member

    Joined:
    Sep 24, 2002
    Messages:
    28,696
    Likes Received:
    14
    Location:
    702



    About 3 hours total for the chest/legs day split into 2 parts of the day.

    Around 2 hours for the bi/tris day.



    It was awesome but I'd really recommend running glucosamine or something with this because after about a month my joints started aching like a mofo.
     
  18. GilgaMesH

    GilgaMesH Active Member

    Joined:
    Sep 24, 2002
    Messages:
    28,696
    Likes Received:
    14
    Location:
    702
    :werd:
     
  19. spark plugs.

    spark plugs. beautiful. OT Supporter

    Joined:
    Jul 26, 2004
    Messages:
    46,477
    Likes Received:
    15
    Location:
    qUEENZ, NY
    damn...that's some STRICT-ass body building. i wish i had that kinda time in the day.
     
  20. milani

    milani "The best activities for your health are pumping a

    Joined:
    May 21, 2003
    Messages:
    1,545
    Likes Received:
    0
    Location:
    Orland Park, Illinois
    Yes... huge volume... Even had 2x per day workouts....:eek3:
     
  21. ~stangzorized~

    ~stangzorized~ New Member

    Joined:
    Aug 7, 2003
    Messages:
    10,493
    Likes Received:
    1
    Location:
    Santa Rita, Guam.
Thread Status:
Not open for further replies.

Share This Page