Arnolds old routine

[MrPerfect]

when i add my tren and up my test soon, im gonna give this a go.
i get a ton of sleep and plenty of food


"ARNOLDS ROUTINE - taken from Muscle Mag - October 1991"

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 6-10
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
Oneplegged calf raises (holding dumbells) 6x12

FOREARMS:
Wrist curls (forearms on knees) 4 x 10
Reverse barbell curls 4 x 8
Wright roller machine Until Failure



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: Same as Monday, Wednesday, Friday workout

ABS: Same as Monday, Wednesday, Friday workout

 

[Goody]

Thats gonna take the better part of 3 hours bro!

 

[big in vegas]

Thats gonna take the better part of 3 hours bro!

When all you have to do is train, it doesn't matter how long you're in there. Wouldn't that be the life?

 

[Ox 51]

And Arnold did split workouts, like part in the morning and part at night.

 

[big in vegas]

And Arnold did split workouts, like part in the morning and part at night.

Yea, that too, forgot about that.

 

[mcgaret]

I like, and seem to respond better to the high volume. Just have to listen to your body on when to take a break. Sometimes you need
a extra day off.