This is Arnold's Routines from the mid '70s
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 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure
Abs:
half hour of a variety of nonspecific abdominal exercises, done virtually nonstop.
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 & Abs:
Same as Monday, Wednesday, Friday workout
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Thread: Arnold Schwarzenegger's Routine
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01-18-2009, 04:04 PM #1
Arnold Schwarzenegger's Routine
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01-18-2009, 04:12 PM #2
- Join Date: Apr 2007
- Location: Tampa, Florida, United States
- Age: 41
- Posts: 459
- Rep Power: 240
I dont recall seeing him work out that much especially all thoughs muscle groups in one day. Let me get this straight, he worked out chest,legs,back,calves,abs and forearms all in one day three times a week then the other muscle groups biceps,triceps, shoulders, calves in the other three days? That doesnt sound right to me, seems alittle much. Of course I havent read everything he has done and well I really like arnolds physique but damn.
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01-18-2009, 04:16 PM #3
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01-18-2009, 04:19 PM #4
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01-18-2009, 04:22 PM #5
Arnold trained chest & back together in the mornings (workout consisted almost entirely of supersets between the two muscle groups) and then trained thighs, calves, and abs in the evening on Monday, Wednesday, and Friday. He trained shoulders, upper arms, and forearms on Tuesday, Thursday, and Saturday mornings with calves and abs in the evening.
His workouts consisted of many, many supersets and trisets; dominated by trisets when he was in competition training mode.
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01-18-2009, 04:23 PM #6
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01-18-2009, 04:28 PM #7
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01-22-2009, 03:24 PM #8
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01-22-2009, 04:06 PM #9
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01-22-2009, 08:33 PM #10
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01-22-2009, 09:37 PM #11
'Tain't just the juice, but that's a big part of it. Back in the late 60's and early 70's, up until Mentzer and Yates, pretty much all the top-level guys did fairly to very high volume. That was just the way they trained. Of course, the steroids helped them recover and grow faster, but the training was not "all-out-do-it-til-you-can't-move" training; most of the sets weren't near failure--maybe two or three reps shy in some cases, but not total failure a la Jones and Mentzer, which didn't fry their CNS's so much.
Still, they worked hard. Remember the scene in "Pumping Iron" where Ed Corney and Arnold were squatting? A lotta weight moved there and for fairly high reps--Corney practically passed out on his last set (don't think he was acting, here).
The programme posted by the OP is pretty much what Arnold used back in the day, but that was come competition time--about three to four months before the Olympia. Prior to that, he'd cycle his training: About four months basic power moves four days a week and a few isos, plus work on weak points, next four months he'd still do basics, but bump his training from four days a week to six days, but only twice a week for each bodypart i.e. Monday/Thursday--chest and back, Tuesday/Friday--legs and abs, etc. and still work on weak points. The last three to four months was contest prep--the routine listed at the top of this thread.
Crazy volume, but it worked. Granted, I doubt Arnold would've looked that big or cut without steroids, but he was special. He ordinarily used more volume than most even without juicing as he could tolerate a lot more sets than most guys could. Just the way it was, and still is with the genetic elite."Don't call me Miss Kitty. Just...don't."--Catnip. Check out the Catnip Trilogy on Amazon.com
"Chivalry isn't dead. It just wears a skirt."--Twisted, the YA gender bender deal of the century!
Check out my links to Mr. Taxi, Star Maps, and other fine YA Action/Romance novels at http://www.amazon.com/J.S.-Frankel/e/B004XUUTB8/ref=dp_byline_cont_ebooks_1
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01-22-2009, 09:41 PM #12
Just a little inspirational youtube vid of the squatting you're on about
http://www.youtube.com/watch?v=v7cvJozA28o
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01-22-2009, 09:45 PM #13
Thanks, bud; now THAT'S intensity for you!
"Don't call me Miss Kitty. Just...don't."--Catnip. Check out the Catnip Trilogy on Amazon.com
"Chivalry isn't dead. It just wears a skirt."--Twisted, the YA gender bender deal of the century!
Check out my links to Mr. Taxi, Star Maps, and other fine YA Action/Romance novels at http://www.amazon.com/J.S.-Frankel/e/B004XUUTB8/ref=dp_byline_cont_ebooks_1
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01-23-2009, 12:39 PM #14
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01-23-2009, 12:47 PM #15
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01-23-2009, 02:06 PM #16
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01-23-2009, 02:32 PM #17
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01-23-2009, 10:47 PM #18
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01-24-2009, 05:10 AM #19
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01-24-2009, 05:43 AM #20
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01-24-2009, 08:15 AM #21
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01-24-2009, 08:22 AM #22
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01-24-2009, 12:30 PM #23
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01-24-2009, 02:09 PM #24
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01-24-2009, 02:33 PM #25
Soreness shouldn't always be equated with growth; I made the same mistake as well when younger.
OP, do yourself a favor and find a full-body routine in the "Sticky" section. It's one thing to admire Arnold; it's quite another to train JUST like he did because I can tell you right now, what you're going to do isn 't going to make any bit of difference. Five days a week and doing back the day after biceps?
Nonsense. Hey, it's your body and if you want to try out this routine you're thinking of, go for it. But when you fail to make progress you'll see that you have to start off at a much lower level. You're only 15 and 130 pounds or so and more importantly--you ain't Arnold! And if you ain't him, you shouldn't be training like him.
Seriously, check the full-body stuff. Not glamourous, but it works."Don't call me Miss Kitty. Just...don't."--Catnip. Check out the Catnip Trilogy on Amazon.com
"Chivalry isn't dead. It just wears a skirt."--Twisted, the YA gender bender deal of the century!
Check out my links to Mr. Taxi, Star Maps, and other fine YA Action/Romance novels at http://www.amazon.com/J.S.-Frankel/e/B004XUUTB8/ref=dp_byline_cont_ebooks_1
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01-24-2009, 03:58 PM #26
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