Friday, September 30, 2011

Arnold Schwarzenegger Top Form Measurements ... Arnolds bodybuilding routine in the day

 
Arnold Schwarzenegger 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
.

Arnolds bodybuilding routine in the day




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) 6×12


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

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