One of Arnold's routines...

[luex]

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.

 

[tenpoundsleft]

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?

 

[luex]

@tenpoundsleft haha yeah it probably is too much volume...and thats what I kept telling myself 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?

 

[Eman]

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.

 

[luex]

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.

 

[Eman]

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.

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

 

[luex]

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.

 

[luex]

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

 

[tenpoundsleft]

@tenpoundsleft haha yeah it probably is too much volume...and thats what I kept telling myself 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?

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?

 

[Gbro]

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.

 

[showstoppa]

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.

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.

 

[Xlgx]

^^^ truth

 

[luex]

@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.

 

[FourOneDeuxFitt]

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.