Tuesday, May 19, 2009
Training with ArnoldThe following is a sample exercise routine he frequently used, as featured in Muscle Mag -- October 1991:Mon, Wed, Fri
Chest:
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Dumbbell pullovers - 5 sets, 10-12 reps
Dips - 5 sets, to failure
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
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
Arnold's Advice on Eating and Resting For those who have a hard time gaining weight, he advises that they should:
~Eat 5-6 smaller meals a day Eat carbs half an hour after exercising
~Rest at least 3 days a week
~Sleep 8 or more hours a day
~Eat 30 to 50 grams of protein with each meal every 3 hours Not avoid unsaturated fats because they raise hormone levels
~Eat between 60 and 100 grams of carbs per day
~Eat no more than 3 eggs a day
~Substitute beef and pork with chicken and fish
~Avoid sugar -it contains empty calories;eat fruits and vegetables for carbs instead
~Use supplements and protein shakes to get the required daily amount of protein
Labels: Competition History of Arnold
