Here is an one of Arnolds workouts he did for mass back in the day. We got this from Muscle & Fitness Magazine. We will be posting more of our own workout routines for free on the blog! Let us know if the workouts are making sense. He worked his butt off 2x's per day 6x's per week. Remember this is a bodybuilders power mass workout..
*superset: doing 2 exercises back to back that counts as 1 set*
*Pyramid: beginning with a high # of reps (ex 20) and pyramiding down (ex 20-12-6) then pyramiding back up the the first # of reps you did (ex 20) called pyramiding up (ex 6-12-20)*
Bench Press sets 1 reps 30-45
*superset with*
Wide Grip Behind the Neck Chin Ups sets 1 reps 15
Bench Press sets 5 reps 20-12-6-12-20 *pyramid*
*superset with*
Wide Grip Behind the Neck Chin Up sets 5 reps 15-12-8-12-15 *pyramid*
Barbell Incline Press sets 5 reps 10-15
*superset with*
T-Bar Row sets 5 reps 10-15
Flat Bench Dumbbell Flye sets 5 reps 10-15
*superset with*
Wide Grip Barbell Row sets 5 reps 10-15
Weighted Dip sets 5 reps 15
*superset with*
Close Grip Chin Up sets 5 reps 12
Stiff Arm Pullover sets 5 reps 15-20
Iso Tension Contractions --- ---
No comments:
Post a Comment