Arnolds Advanced Routine - thoughts?

[dee213]

found in the encyclopedia of modern bodybuilding, u'll see arnolds advanced routines. (level I and II).

What do u guys think of this routine for a natural?

I'd say its too much and would change it up to each muscle twice a week. But ive been doing each muscle once a week for a VERY long time now..with results but looking for a good change in particular to blast my weak areas (chest). I was thinking chest/back/thighs - mon/thurs, shoulders/arms/calves - tues/fri. or just split up completely and move thighs away from chest/back. Thoughts?

Level I looks like this...

Mon Am - Chest, Back
Mon PM - Thighs, Calves

Tues AM - Shoulders, Arms, Calves
Tues PM - Off

Wed AM - Chest, Back
Wed PM - Thighs, Calves

Thur AM - Shoulders, Arms, Calves
Thur PM - Off

Fri AM - Chest, Back
Fri PM - Thighs Calves

Sat AM - Shoulders, Arms, Calves
Sat PM - Off

Sun - Off

Workout 1 - Mon, Wed, Fri
Chest
Barbell Bench Press - Warm - 15 reps
4 x 10, 8, 6, 4 Last two are strip sets
Incline Barbell Bench Press - Same as Flat bench
*Use dumbbells every third workout
Dumbbell Flyes - 3x10,8,6
Dips - 3x15,10,8
Pullovers- 3x15

Back
Chinups - 4x10 minimum per set
*Alternate to front or rear each workout
Close Grip Chins - 4x10
T-Bar Rows - 4 x 15,12,8,6
Bent Over Rows - 4 x 8-12

Thighs
Squats - 5 x 20,10,8,6,4
Front Squats - 4 x 10,8,8,6
Hack Squats - 3x10
Leg Curls - 4 x 20,10,8,6
Standing Leg Curls - 4 x 20,10,8,6
Stiff-Leg Deadlifts - 3 x 10

Calves
Donkey Calf Raises - 4x10
Standing Calf Raises - 4x15,10,8,8

Abs
Crunches 3x25
Bent-Over Twists 100/side
Machine Crunches 3x25
Crunches - 50


Workout 2 - Tues, Thur, Sat
Shoulders
Behind The Neck Barbell Press - 5 x 15,10,8,8,6
Lateral Raises - 4x8
Bent-Over Lateral Raises - 4x8
Dumbbell Shrugs - 3x10

Upper Arms
Standing Barbell Curls 5 x 15,10,8,6,4
Incline DB Curls - 4x8
Concentration Curls - 3x8
Skullcrushers - 4x15,10,8,6
Triceps Cable Pushdowns - 3x8
One-Arm Triceps Extension - 3x10

Forearms
Barbell Wrist Curls - 4x10
Reverse Wrist Curls - 3x10

Calves
Seated Calf Raises - 4x10

Abs
Reverse Crunches - 4x25
Seated Twists - 100/side
Vertical Bench Crunches - 4x25

People's tried and failed attempts of this program really makes me wanna try it... as long as there is no thoughts of OVERTRAINING!?

[Frank_the_Tank]

Personally I dont think I would ever train using the workouts in the encyclopedia. Thats probably the only section of the book i dont like. I think you'll burn out after a week or two training like that.

[dee213]

in that case, do u think that first week or two before u burn out would be beneficial before resorting to a "Burnout-free" routine.

[jiritt0]

i think if your taking numerous cycles of steroids at the same time, and weight training is your life, you should follow the advanced arnold workout.

[Dallas68]

hey buddy i have recently acquired this book as well for birthday and immediately flipped to the famous routines...
i have given the level I a whirl this week and it was ONE HELL OF A FUCKING WEEK, my arms are bigger,bench went up and back is back to its previous mass before my cut...so it did me a world of good.

this week im toning it down to working the bodyparts twice a week not three times as that was seriously hectic...

im surviving by eating shitloads of food..

in my opinion many people are pussies thats why they dont grow enough give it a try.


im 17 by the way.
steroids arent the only answer jees...

[jiritt0]

my arms are bigger,bench went up and back is back to its previous mass before my cut...so it did me a world of good.

im 17 by the way.
steroids arent the only answer jees.....

puberty > steroids

[icetrauma]

puberty > steroids

So true! I made my biggest gains ever when I hit my groove.

[Dallas68]

i guess puberty beats sticking a needle up your

[burg]

That workout has wayyyyyy to much on the legs for my liking. You gotta train them like every workout and its not even as if you can take it easy, it looks like overtraining if your eu natural. Im a firm believer of working calves on a different day to the rest of the legs.... if people train tris a diferent day to chest, why not train calves a different day to thighs?

[ddawg91]

i think if your taking numerous cycles of steroids at the same time, and weight training is your life, you should follow the advanced arnold workout.

Beat me to it! One thing you all have to remember, the pros either are enhanced and there for recovery is by far greater than normal, and also they really don't do much else outside of lifting, eating, and sleeping. Be very careful when trying their routines.