This is one of Arnolds work outs I have adjusted a little I was wondering how long do ya think this should take?. So far i am only able to do it in about 2 hours and 30min.
Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dumbbell pullovers - 5 sets, 10-12 reps
Back:
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
Calves:
Standing calf raises -10 sets, 10 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
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01-10-2009, 08:01 AM #1
- Join Date: Aug 2008
- Location: Spring, Texas, United States
- Age: 43
- Posts: 193
- Rep Power: 203
How long should this workout normally take?
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01-10-2009, 08:12 AM #2
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01-10-2009, 08:40 AM #3
Too much doing back and chest on the same day. Forarms and calves are fine because its very hard to overtrain them. Almost every minute your using them throughout the day so they have a higher resistance. To decrease the time you could take shorter breaks in between sets.
"Every great achievement was once considered impossible."
-----Best lifts-----
Squat: 395x1
Bench: 275x1
Deadlift: 430x6
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5/3/1 Log: http://forum.bodybuilding.com/showthread.php?t=125248671
Reps for posting
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01-10-2009, 08:54 AM #4
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