arnolds basic training programme look good ??

[benbean77]

MONDAY -back-chest
back-
1: 5 sets 6 reps deadlifts
2: 4 sets 10-12 reps lat pull ups
3: 4 sets 10-12 reps T-BB rows
chest-
1: 5 sets 6 reps flat bench press
2: 4 sets dumbell flies 10-12 reps

TUESDAY -shoulders-upper arms
shoulders-
1: arnold press 5 sets 6 reps
2: shoulder DB raises 4 sets 10-12 reps
upper arms-
1: bicep barbell curls 4 sets 6 reps
2: seated hammer curls 4 sets 10-12 reps
triceps-
1: skull crushes 4 sets 6 reps
2: dips with added weight 4 sets 10-12 reps

WEDNESDAY -legs
1: squats 5 sets 6 reps
2: calf raises 4 sets 10-12 reps
2: leg press 4 sets 10-12 reps

THURSDAY- back-chest
back-
1: deadlifts 5 sets 6 reps
2: 4 sets 10-12 reps lat pull ups
3: 4 sets 10-12 reps T-BB rows
chest-
1: 5 sets 6 reps flat bench press
2: 4 sets 10-12 reps dumbells flies

FRIDAY- shoulders - upper arms
shoulders-
1: arnold press 5 sets 6 reps
2: shoulder DB raises 4 sets 10-12 reps
upper arms-
1: bicep barbell curls 4 sets 6 reps
2: seated hammer curls 4 sets 10-12 reps
triceps-
1: skull crushes 4 sets 6 reps
2: dips with added weight 4 sets 10-12 reps

SATERDAY- rest

SUNDAY- rest


this looking okay ????? training will last no longer than 40 minutes a day

[Times Roman]

What was good for Arnold may not be good for you. That's a fairly healthy program. So what about you? what are your stats? What's your experience level? How old are you?

[benbean77]

stats
19
6'
85kg
training - 2 years
no aas history
i have the time and motivation
would you say it is a good programme if you make sure you do it right and intence ?

[benbean77]

i also have this programme to and am in two minds on which one to go for




MONDAY- chest & 2 tricep exercises
chest-
1: flat bench press 4 sets 12 reps
2: dumbell flies 4 sets 12 reps
3: incline bench press 4 sets 12 reps
triceps-
1: skull crushes 3 sets 12 reps
2: dips 3 sets with weight 12 reps

TUESDAY - back & 2 bicep exercises
back-
1: deadlifts 4 sets 6 reps
2: lat pull ups 4 sets 12 reps
3: T-BB rows 4 sets 12 reps
bicep-
1: barbell curls 3 sets 12 reps
2: seated hammer curls 3 sets 12 reps

WEDNESDAY- shoulders-legs
shoulders-
1: arny press 4 sets 12 reps
2: shoulder bumbell flies 4 sets 12 reps
3: behind the head BB press 4 sets 12 reps
4: rear deltoid 4 sets 12 reps
5: shrugs 4 sets 12 reps
legs-
1: squats 4 sets 6 reps
2: calf raises 4 sets 12 reps
3: leg press 4 sets 12 reps

THURSDAY- tricep & 2 chest exercises
tricep-
1: rope cable pressdowns 4 sets 12 reps
2: skull crushes 4 sets 12 reps
3: dips with added weight 4 sets 12 reps
chest-
1: flat bench press 3 sets 12 reps
2: incline bench press 3 sets 12 reps

FRIDAY- bicep & 2 back exercises
bicep-
1: close grip cable curls 4 sets 12 reps
2: barbell curls 4 sets 12 reps
3: seated hammer curls 4 sets 12 reps
back-
1: deadlifts 3 sets 6 reps
2: lat pull ups 3 sets 12 reps

SATERDAY- rest

SUNDAY - rest

[yannick35]

I train 6 times per week but i do have some BF% to lose and have more mass then i need, i am around 220 pounds at 5 feet 10 that would be 100kg.

I love Arnold training program it really gets you back in the game and the love of lifting weights.

I train this way because i love to lift and have a lot of times on my hands, i notice that my muscles are a lot more defined, but i also watch my diet very closely and am lot older then you 38 years old now.

I use this split and also have my home gym in my basement with tones of weights, and leg press, benches and more.

Day 1

Chest and triceps, usually shoot for 16 sets for chest and around 8-9 for triceps

Day 2 back and biceps, same sheme might go as low as 6 sets for biceps tough

Day 3 shoulders again try to shoot for 14-16 sets i found out true trial and errors that the shoulders can take a lot of work and by doing as many as 16 sets i hit them from every angle.

Day 4 legs

If i feel good on day 5 i repeat the cycle.

I also supplement my diet with kre alkalyn creatine, oxylean fat burner and glutamine after my workout.

[Times Roman]

stats
19
6'
85kg
training - 2 years
no aas history
i have the time and motivation
would you say it is a good programme if you make sure you do it right and intence ?

Ok, so you've been working out since you were 17? Two years is a pretty good run for your age, shows you are serious. So if you think you could handle it, then I'd say yeah, it's a good routine. Remember to take some time off once in a while so your tendons and ligaments can heal and/or catch up to the increases your new strength is throwing down on them. I also like the no aas history bit. If you come here often enough, you will find the general consensus, if you even decide to go down that path, is to wait until after your 25th birthday. Good luck bro! let us know how your "new" routine works out for you.

[MR-FQ320]

OK so i followed Arnolds training programme for about 3 years chest/back days 1,3,6 arms/shoulders days 2,4,6 legs and abs 3 times a week in a morning.

Try it out for yourself, its your body .

I found that i got a great lasting all over pump but not much growth or increas in strength, it may be different for you. Now i go chest-monday, arms-tuesday, legs-wedsnesday. back-thursday, shoulders - friday. This gives my muscles time to recover and grow stronger.

[benbean77]

cheers guys

[The Gladiator 911]

MONDAY -back-chest
back-
1: 5 sets 6 reps deadlifts
2: 4 sets 10-12 reps lat pull ups
3: 4 sets 10-12 reps T-BB rows
chest-
1: 5 sets 6 reps flat bench press
2: 4 sets dumbell flies 10-12 reps

TUESDAY -shoulders-upper arms
shoulders-
1: arnold press 5 sets 6 reps
2: shoulder DB raises 4 sets 10-12 reps
upper arms-
1: bicep barbell curls 4 sets 6 reps
2: seated hammer curls 4 sets 10-12 reps
triceps-
1: skull crushes 4 sets 6 reps
2: dips with added weight 4 sets 10-12 reps

WEDNESDAY -legs
1: squats 5 sets 6 reps
2: calf raises 4 sets 10-12 reps
2: leg press 4 sets 10-12 reps

THURSDAY- back-chest
back-
1: deadlifts 5 sets 6 reps
2: 4 sets 10-12 reps lat pull ups
3: 4 sets 10-12 reps T-BB rows
chest-
1: 5 sets 6 reps flat bench press
2: 4 sets 10-12 reps dumbells flies

FRIDAY- shoulders - upper arms
shoulders-
1: arnold press 5 sets 6 reps
2: shoulder DB raises 4 sets 10-12 reps
upper arms-
1: bicep barbell curls 4 sets 6 reps
2: seated hammer curls 4 sets 10-12 reps
triceps-
1: skull crushes 4 sets 6 reps
2: dips with added weight 4 sets 10-12 reps

SATERDAY- rest

SUNDAY- rest


this looking okay ????? training will last no longer than 40 minutes a day

Personally I think its a joke, each workout would last approx 20 mins.
I do more than that in a warm up.

[crabmasta]

thats only two excerices per muscle group i dont agree with that, ive heard of people "blasting" a lift to where they just do a few lifts per muscle group to complete failure, ive never really practied that but maybe it could spark growth after months of lifting. but i do arounf four lifts per muscle and if its like chest or back or quads sometimes i will only work that one large muscle at multiple angles and let it reat for a week. my greatest gains have been made through lowering the weight and fully concentrating on contracting the muscle to full activation. just listen to your body and after a while it will be very in tune with your consciouses. i dont think that doing arms the day after chest is wise imo but hey everyone is different

[playamade]

mon - chest
tues - back
wed - legs
thurs - tricep
fri - bicep
sat - shoulders
sun - rest

[Times Roman]

mon - chest
tues - back
wed - legs
thurs - tricep
fri - bicep
sat - shoulders
sun - rest

so your largest muscles (leg) only get's 20% of the attention, yet a small muscle like a bicep or a tricep gets a full day?

doesn't look balanced. where are your abs?

I'm no expert but my moderate routine looks something like this
mon - curls, rear delt flys, overhead pull down
tue - squats, calves, abs
wed - front delt raise, bench, butterfly's
thurs - abs, leg extension, reverse leg curls
Fri - (fill in day) I try to hit a variety of minor muscle groups, just to finish my week.

As you can see, i'm not really hitting my back very well. Mostly cause I work out at home, and haven't yet picked up the equipment I'm looking for. But if you take a look, I try to mix it up... upper body one day, lower the next. I'm just not sure how you can spend an entire day only on triceps, which is a very minor muscle group.

I would suggest you should probaby do more reading in the exercise section of this BB. Just a thought.

[Times Roman]

mon - chest
tues - back
wed - legs
thurs - tricep
fri - bicep
sat - shoulders
sun - rest

and with such a lopsided routine, only ONE day rest?????

You do know that muscles only grow when resting, right?

and you do know there is a huge difference between pump and growth, right?

[lovbyts]

Agreed, what works for one doesnt mean it will work for another. Listen to your body. I USE to stick to routine 25 years ago and never really grew or gained any size.

Now the only think I know when I go into the gym is what muscle group I am working and go from there. It is always different. No specific number of reps or lbs of weight. i do a good warmup, a light/med set and a couple heavy sets and switch around using different routines, free weights, dumbbell, barbell, machine etc.

I focus on how my body feels and reacts to each set instead of what is on the paper.