Arnold's old routine

[animal87]

Arnold's old routine

Monday/Wednesday/Friday
Chest
Barbell bench press: 4 sets of 10, 8, 6, and 4 reps
Barbell incline bench press: 4 sets of 10, 8, 6, and 4 reps
Dumbbell flys: 3 sets of 10, 8, and 6 reps
Parallel bar dips: 3 sets of 15, 10 and 8 reps
Pullovers: 3 sets of 15 reps each
Back
Chin-ups: 4 sets of 10 reps minimum each side
Close-grip chins: 4 sets of 10 reps
T-bar rows: 4 sets of 15, 12, 8, and 6 reps
Bent-over barbell rows: 4 sets of 8-12 reps

Thighs
Squat: 5 sets of 10, 8, 6, and 4 reps with a 20 rep warm-up set
Front squats: 4 sets of 10, 8, 8, and 6 reps
Hack squats: 3 sets of 10 reps each
Leg curls: 4 sets of 20, 10, 8, and 6 reps
Standing leg curls: 4 sets of 10 reps each
Straight-leg dead lifts: 3 sets of 10 reps each

Calves
Donkey calf raises: 4 sets of 10 reps each
Standing calf raises: 4 sets of 15, 10, 8, and 8 reps

Abdominals
Crunches: 3 sets of 25 reps
Bent-over twists: 100 reps each side
Machine crunches: 3 sets of 25 reps
Crunches: 50 reps

Tuesday/Thursday/Saturday
Shoulders
Behind-the-neck-barbell press: 5 sets of 10, 8, 8, and 6 reps with a 15-set warm-up
Lateral raises: 4 sets of 8 reps each
Bent-over dumbbell laterals: 4 sets of 8 reps each
Dumbbell shrugs: 3 sets of 10 reps each
Upper arms
Standing barbell curls: 5 sets of 15, 10, 8, 6, and 4 reps
Incline dumbbell curls: 4 sets of 8 reps each
Concentration curls: 3 sets of 8 reps each
One-arm triceps extensions: 3 sets of 10 reps each

Forearms
Barbell wrist curls: 4 sets of 10 reps each
Reverse wrist curls: 3 sets of 10 reps each

Calves
Seated calf raises: 4 sets of 10 reps each

Abdominals
Reverse crunches: 4 sets of 25 reps
Seated twists: 100 reps each side
Vertical bench crunches: 4 sets of 25 reps

[bdad]

I would like his gear protocol also!!!!!!!!!!!!!!!

[animal87]

Umm...I've read it before can't remember where. It has alot of primo and dbol with some deca and winny in there too.

[skyrim]

Nice, I forgot about this! I think I read somewhere about Arnold using alot of Primo but I'm so new to AAS I didn't pay much attention to it.

[Emman]

Iam with bdad that will be cool

[enrod]

I don't think you'll see an accurate schedule of his workouts or gear use unless it's coming from him. I imagine it's similar to pros today just with lower doses.

[Nitszo]

So where did this workout come from? his bodybuilding book?

So Monday/Weds/Friday he would Hit Chest/Back/Legs 3 times a week?

[animal87]

I've just saved it for a long time I can't remember where I got it but thats it. Yea he hit the workouts on the days stated.

[Nitszo]

Its tempting to try, 2 days on, 1 day off I would start off with
Something Different instead of a 5 day split like everyone else lol
The idea would be just to get through the workout, as its heaps of exercises

[Nitszo]

Tried it yesterday, but my own way..

4 Sets of Chin ups, 2 Sets of Wide, 2 Sets bit shorter (bodyweight only) I get out about 10,7,6,6
4 Sets db rows (65kg dbs)
4 sets cable pull overs with short grip.. short compared to wide i noticed a better squeeze in the traps.. got it from kai routines
2 Sets Lat Pulldown
3 Seats HIGH seated row (all these machines are hammer strength too so they are really good)

Went and did 5 sets of leg press last set 360kg, then went into 4 sets of walking barbell lunges..

Was pretty much fucked, Gotta slow down slightly and drop the weight and just concentrate on getting through it.
I use all my energy at the start and on db rows..

attempting the other routine today lmao

[1tuffcookie]

Arnolds routine is fine if you don't work or have a life. Those routines would take all day...

[sensitivenips]

I've just saved it for a long time I can't remember where I got it but thats it. Yea he hit the workouts on the days stated.

how about from the encyclopedia of bodybuilding...yea thats where it came from.

[Nitszo]

Yeah if you got kids, or a job.. your fucked.
me and my mates at gym noticed, arnold.
Arnold was like 12, on dbol.. moves to america..

How does a 12 year old pay for this shit? his mum and dad?
Can someone tell my mum and dad to send me to america and pay for my gear please

Arnold did work, but i only seen him working when hes older, in the army etc..not at young age


Its much easier to grow when you have happy life, support of your family/friends.
mate of mine lots his work and about 10pounds of muscle, he stresses out and it fucks him up.