One of Arnold's routines...

Discussion in 'Training Forum' started by luex, Apr 18, 2018.

  1. luex

    luex Member

    Arnolds-workouts-1.jpg

    I was just looking at some training routines and I kind of liked the idea of this one...I like a lot of the exercises used..although I'd probably set my legs on different days...probably something more like..

    Chest/Back
    Shoulders/Arms
    Rest
    Legs
    Shoulders/Arms
    Chest/Back
    Legs

    *I would also seperate bis and tris during training also..
    *Also adjust one leg day to be quad focus and the other hamstring focus..
    *Substitue some of the exercises for more cable focus to have more constant tension on the muscle..

    Was thinking about running something like that during my cycle, and just adding in a rest day when feeling needed.

    What do you guys think? Too much volume and not enough rest?? I have that chiming in the back of my head..but I don't have a problem getting 8 hours of sleep for recovery and eating enough food....right now my sole focus is training.
     
    Last edited: Apr 18, 2018
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  2. tenpoundsleft

    tenpoundsleft Member

    Isn't that just off the charts too much volume? Does any modern BB lift anything near that much?

    I thought 12-20 sets per workout is the recommended range now?
     
  3. luex

    luex Member

    @tenpoundsleft haha yeah it probably is too much volume...and thats what I kept telling myself :confused: maybe I just like the idea of training that often...lol. 12-20 is probably recommended but on cycle I'm sure you can get away with a lot more volume.

    If anything I could get rid of a couple exercises and lower the sets and see how I'm feeling towards the beginning?
     
  4. Eman

    Eman Member

    I remember the exact article in the magazine this came from, cool.

    This was a routine that Arnold supposedly did leading up to a show. This isn't meant to be a routine to bulk up with.
     
  5. luex

    luex Member

    Just a look at how I'd change some of the things...

    Exercise Sets Reps
    Chest
    Barbell Bench Press 5 10
    Incline Bench 3 10
    Flys 4 15-12-10-8
    Pullover 3 12-12-12
    Back
    Medium grip pull-ups 4 12-10-8-8
    Wide grip lat pull-down 3 10-8-8
    Cable Row 3 12-10-8
    Lying isolation row 3 15-12-10
    Calves 2 exercises 4 sets ea.

    Shoulders
    Seated military press 4 12-10-8-8
    Smith machine behind 3 12-10-8
    Lateral Raise 4 15-12-12-10
    Reverse fly 3 15-12-12
    Biceps
    EZ bar curl 4 12-12-10-10
    Seated incline curl 4 12-10-10-10
    Triceps
    Skullcrushers 4 12-12-10-10
    Cable tricep extension 4 12-10-10-10

    Mine would look something more like that.
    @Eman Yeah I read that aswell..I like this training routine though..I could lower the volume easily but I do like how its set up. Doing Chest/Back together & shoulders/arms together.
     
  6. Eman

    Eman Member

    He has another one that's the same but broken up into different days basically. I'd look into that one.
     
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  7. luex

    luex Member

    Hard to find ones that he ACTUALLY did. All these workout routines that Arnold supposively did are posted everywhere. If I know the one you're talking about he has shoulders placed the day after chest...not something I'd really consider effective.

    Looked into DC training and I just don't like it..feels like I'm not doing nearly enough work.
     
    Last edited: Apr 18, 2018
  8. luex

    luex Member

    Update---Thinking of going with this one----- *=warm-up
    Day1.
    Chest
    *Dips 1x15
    Barbell Bench Press 5 12-10-8-6-4
    Incline Bench 3 12-10-8
    Flys 4 20-15-12-10
    Pullover 3 12-12-12
    Back
    Medium grip pull-ups 4 12-10-8-6
    Wide grip lat pull-down 3 10-8-8
    Cable Row 3 12-10-8
    Lying isolation row 3 15-12-10
    Calves
    Standing Calf Raise 4 15-12-10-8
    Seated Calf Raise 4 15-12-12-12

    Day 2
    Shoulders
    Seated military press 4 12-10-8-8
    Smith machine behind 3 12-10-8
    Lateral Raise 4 15-12-12-10
    Reverse fly 3 15-12-12
    Biceps
    EZ bar curl 4 12-12-10-10
    Seated incline curl 4 12-10-10-10
    Triceps
    Skullcrushers 4 12-12-10-10
    Cable tricep extension 4 12-10-10-10
    ABS
    Hanging leg curl 4 12-12-12-12
    Crunch 3 15-15-15

    Day 3
    REST


    Day 4
    LEGS (Quad Focus)
    *Crotch machine 2x15 1stset squat warm up
    Squat 5 12-10-8-6-4
    Hack Squat 3 12-10-10
    Narrow leg press 3 sets 15-15-12
    Leg extensions 2 sets 20-20

    Day 5
    Shoulders
    *Lat raise into a press 2x15
    Seated military press 4 12-10-8-8
    Smith machine behind 3 12-10-8
    Lateral Raise 4 15-12-12-10
    Reverse fly 3 15-12-12
    Biceps
    EZ bar curl 4 12-12-10-10
    Seated incline curl 4 12-10-10-10
    Triceps
    Skullcrushers 4 12-12-10-10
    Cable tricep extension 4 12-10-10-10
    ABS
    Hanging leg curl 4 12-12-12-12
    Crunch 3 15-15-15

    Day 6
    Chest
    *Dips 2x15
    Barbell Bench Press 5 10
    Incline Bench 3 10
    Flys 4 15-12-10-8
    Pullover 3 12-12-12
    Back
    Medium grip pull-ups 4 12-10-8-8
    Wide grip lat pull-down 3 10-8-8
    Cable Row 3 12-10-8
    Lying isolation row 3 15-12-10
    Calves
    Standing Calf Raise 4 15-12-10-8
    Seated Calf Raise 4 15-12-12-12

    Legs (Ham focus)
    *Leg curl 2x15
    Wide stance leg press 4 sets12-10-8-6
    DB RDL 3 sets12-10-10
    Leg curl 3 sets12-12-12
    Standing leg curl 2 sets20-20
    ABS
    Hanging leg curl 4 12-12-12-12
    Crunch 3 15-15-15
     
  9. tenpoundsleft

    tenpoundsleft Member

    I'm curious because the set count is what I've heard from some pros, curious what people actually do. How many do more than 20 sets in a workout session?
     
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  10. Gbro

    Gbro Member

    I usually do 20-25 sets.

    I start with 5 sets of a heavy compound. Two isolation exercises, 5 sets each in a medium rep range. And then an exercise or two in a higher rep range.
     
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  11. showstoppa

    showstoppa Member AnabolicLab.com Supporter

    If DC training doesn't feel like enough work, it's because you haven't developed the intensity needed to make that program work or you need to get over your mindset. I'm the routines, and I say routines because they are not programs with a progression model, kind of suck. Look into the dual factor bodybuilding program post on this board by @weighted chinup. Much better program.
     
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  12. Xlgx

    Xlgx Member

    ^^^ truth
     
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  13. luex

    luex Member

    @showstoppa I definitely like the one you mentioned...I will actually give that one a try. I guess I'm in a different mindset apart from the DC training...I kind of get the reason behind it now being total Volume moved...my head is stuck is the split type of training and I gotta try something new here. Appreciate the referral man. :cool:
     
  14. Another one you can check out is called “PHAT Program” by Layne Norton. I’ve been using it since last October with some tweaks and what not to it but have definitely gained more strength consistently than anything else I’ve ever used. Good bit of volume. Never walked outta the gym feeling like I could have done a whole lot more. Workouts are just a bit long. Power days sometimes take me about 90 minutes maybe a bit more depending on how many warm up sets I do. The other days are just a bit less than that.

    You can google the PHAT Program and find the template.
     
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