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Getbig Main Boards => Gossip & Opinions => Topic started by: WOOO on November 26, 2012, 05:20:49 AM
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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
Dumbbell pullovers 5 x 10-12.
Back:
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated 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
One-legged calf raises (holding dumbbells) 6 x 12
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 (dumbbell) 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
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well they supposedly spent 2+ hrs in the gym... i know a few knackers who waste there time doing similar things
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Seems like a little much. lol. Maybe for short stretches but I doubt anyone could train like that for any length of time without geting injured or dying of exhaustion.
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I don't think anyone knows for sure unless you were literally there training alongside Arnold. I don't know what year that routine is from but I would say it's probably fairly accurate - after all, that's all he did back then, practically living in the gym. A lot of those sets would have been warm-ups anyway.
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i trained with a guy bill in 93 who used to train with arnold back in the pumping iron days and he said they did alot of push-pull supersets. bench press supersetted with chins-inclines supersetted with bent rows- flyes supersetted with t-bars. the guy bill was legit and even was seen in the movie pumping iron so i believed him.
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The workout seems insane by today's standards