| Arnold's Old School Body Building Routines. | |
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King Littles Ripplemania
Number of posts : 54 Age : 39 Location : Yo Mother's Cooch Reputation : Registration date : 2009-02-03
| Subject: 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: ½ 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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@iRam Off Topic Moderator
Number of posts : 1431 Age : 30 Reputation : Registration date : 2009-01-29
| Subject: 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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KBezzy Admin
Number of posts : 425 Age : 39 Location : Where i B's at! Originated Wave Site : WB Reputation : Registration date : 2007-08-25
| Subject: 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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Hollidizzle 4 Shizzle Admin
Number of posts : 572 Age : 41 Location : Columbia, South Carolina Originated Wave Site : Wavebuilder.... R.I.P. Reputation : Registration date : 2008-02-19
| Subject: 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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King Littles Ripplemania
Number of posts : 54 Age : 39 Location : Yo Mother's Cooch Reputation : Registration date : 2009-02-03
| Subject: 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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SHIrT DIPlomat
Number of posts : 170 Age : 46 Location : Gettin' It In Ohio Originated Wave Site : WB Reputation : Registration date : 2009-01-28
| Subject: 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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@iRam Off Topic Moderator
Number of posts : 1431 Age : 30 Reputation : Registration date : 2009-01-29
| Subject: 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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Hollidizzle 4 Shizzle Admin
Number of posts : 572 Age : 41 Location : Columbia, South Carolina Originated Wave Site : Wavebuilder.... R.I.P. Reputation : Registration date : 2008-02-19
| Subject: 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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hotsizzl3 New Kid on the Block
Number of posts : 24 Age : 31 Location : ATL, Georgia Reputation : Registration date : 2007-08-21
| Subject: 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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XxDxNicExX New Kid on the Block
Number of posts : 9 Age : 31 Location : central islip Originated Wave Site : 360 waves.net/wavebuilder.com Reputation : Registration date : 2009-05-14
| Subject: 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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| Arnold's Old School Body Building Routines. | |
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