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 Arnold's Old School Body Building Routines.

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King Littles
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PostSubject: Arnold's Old School Body Building Routines.   Wed Apr 22, 2009 11:18 am

I haven't had time to post like that lately, but I thought this could be a lil helpful to the Arnold fans..... I will post more techniques as the days come.

Arnold Schwarzenegger's Old School Bodybuilding Workout

Arnold is probably the most famous bodybuilder of all time, he won Mr. Olympia
seven times (1970-1975, 1980) and brought bodybuilding into the national spotlight
in the movie "Pumpin Iron".

Arnold's Top Form Measurements

Arms 22 inches
Chest 57 inches
Waist 34 inches
Thighes 28.5 inches
Calves 20 inches
Weight 235 pounds
Height 6'2"

Arnold was from the old "No Pain No Gain" school of bodybuilding and his
routines consisted of high sets and reps, mostly not to failure. He trained
each muscle group three times each week (except calves, forearms & abs
which he trained every day), using a six day split routine.

There was very little rest between sets, and he usually increased weight each
and every set. Although he experimented with high reps at times, he usually
preferred a rep range of about 6 to 10.

The following is a typical Arnold routine, but be aware that Arnold's routine
changed constantly. At times he trained twice a day, while at other times
once a day was enough. There were periods when he did lots supersets
and giant sets. Arnold tried every thing, and picked what worked best for
him at that particular time. By mixing things up he challenged his strength
and endurance and the training variety helped keep him fresh and motivated!

Remember this is a very advanced bodybuilding routine and should not be used
by beginners or intermediates, and even advanced bodybuilder's should only
take what they think will work best for them and adapt it to their own
bodybuilding philosophy.

Arnold's Routine

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:
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


Arnold Schwarzenegger's New Updated Pumping Iron DVD

Own this classic bodybuilding movie on DVD!
This movie is a must have for any bodybuilding fan!
We only have limited number of videos available.
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PostSubject: Re: Arnold's Old School Body Building Routines.   Wed Apr 22, 2009 6:30 pm

this might sound homo but.....pics would make the thread alot better..........PAUSE
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PostSubject: Re: Arnold's Old School Body Building Routines.   Thu Apr 23, 2009 6:36 am

*mari* wrote:
this might sound homo but.....pics would make the thread alot better..........PAUSE


Nawh this is cool people can google the shit if they need to know what it is
But Good shit LILZ keep it coming

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PostSubject: Re: Arnold's Old School Body Building Routines.   Thu Apr 23, 2009 7:18 am

Arnold was a fuckin upper body beast... He struggled with his legs tho...

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PostSubject: Re: Arnold's Old School Body Building Routines.   Thu Apr 23, 2009 8:19 am

Hollidaystylez wrote:
Arnold was a fuckin upper body beast... He struggled with his legs tho...

yeah I woulda beat his azz just for the simple fact that he had some small azz legs. and u ain't sh*t without your legs, cuz thats where all your power comes from. What I found amazing was the fact that he only wieghed 235????? thats only 15 pounds more than me! but he looks like an animal
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PostSubject: Re: Arnold's Old School Body Building Routines.   Thu Apr 23, 2009 10:38 am

all of those parts in one day? must've been in the gym forever.
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PostSubject: Re: Arnold's Old School Body Building Routines.   Thu Apr 23, 2009 6:50 pm

damn 235??? damn i though he would be 260+ i wonder what was his maxes??
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PostSubject: Re: Arnold's Old School Body Building Routines.   Fri Apr 24, 2009 8:02 am

*mari* wrote:
damn 235??? damn i though he would be 260+ i wonder what was his maxes??

Arnold is only like 6'2. His bodyfat % wsa probably like DUMB Low tho hence the relatively low weight. He as pure muslce...

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PostSubject: Re: Arnold's Old School Body Building Routines.   Tue May 05, 2009 11:42 pm

^muscle weighs more than fat...so if he was all muscle, he actually shouldve weighed more, considering how big he was
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PostSubject: Re: Arnold's Old School Body Building Routines.   Fri May 15, 2009 12:35 pm

nigga was mad big (no homo )
but had small ass legs lol
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