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Publié par Eric Evrard

The training partner said, "Boy, Arnold, we have fourteen sets to go."

Arnold replied, "No, we have only one. The one we are working on.".

 

Arnold Schwarzenegger’s high volume workout routine. This routine was featured in a 1991 issue of Muscle Mag.

Mon, Wed, Fri


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
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
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
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 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
Wright roller machine - to failure

Abs:
Nonstop instinct training for 30 minutes

Tues, Thurs, Sat

Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps

Calves and Forearms:
Same as Monday, Wednesday and Friday

Abs:
Same as Monday, Wednesday and Friday.

ARNOLD'S EATING PLAN

For those who have a hard time gaining weight, he advises that they should:
Eat 5-6 smaller meals a day
Eat carbs half an hour after exercising
Rest at least 3 days a week
Sleep 8 or more hours a day
Eat 30 to 50 grams of protein with each meal every 3 hours
Not avoid unsaturated fats because they raise hormone levels
Eat between 60 and 100 grams of carbs per day
Eat no more than 3 eggs a day
Substitute beef and pork with chicken and fish
Avoid sugar -- it contains empty calories; eat fruits and vegetables for carbs instead
Use supplements and protein shakes to get the required daily amount of protein

Arnold Schwarzenegger's Workout Routine

Module Curls D'Arnold

Curl triché avec la barre 1*15 ( pour la chauffe, prise = largeur épaules )

Curl incliné avec haltères 5*8-12 ( banc réglé à 45°, mouvement lent et contrôlé, contraction d'1 sec en haut )

Curl concentré 5*8-12 ( pas assis le coude plaqué sur la cuisse, mais debout la main vide sur un banc car meilleure contraction en haut du mouvement )

 

Sources :

https://www.bodybuilding.com/fun/xrep5.htm

http://www.illpumpyouup.com/articles/arnold-schwarzenegger-the-greatest-bodybuilder-ever.htm

https://www.muscleandstrength.com/workouts/arnold-schwarzenegger-volume-workout-routines

http://www.trulyhuge.com/arnold_bodybuilding.htm

http://planetemuscle.com/phpBB2/viewtopic.php?t=16034

http://www.planetemuscle.com/phpBB2/viewtopic.php?t=19043

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