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!?
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!?
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