Arnold Schwarzenegger's Training Day : 08

In those day,Arnold was famous for his chest and back.Let's start Arnold style heavy bodybuilding.Today 8th day we are going to do Chest,Back and Abs.

CHEST,BACK AND ABS

1.BARBELL BENCH PRESS-MEDIUM GRIP

5 sets of 30-8-6-4-2 reps ,45 second rest 

Immediately after your final work set,take some weight off and lift another 5-10 reps.Then with no rest,keep repeating this process.Reduce your weight,lift,reduce again,lift and continue until you're down to the bar.Once you're down to the bar,lift for 20 reps.

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2.BARBELL INCLINE BENCH PRESS-MEDIUM GRIP

5 sets of 30-8-6-4-2 reps ,45 second rest
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*Super Sets

3.DUMBBELL FLYES

5 sets of 30-8-6-4-2 reps ,45 second rest

  DUMBBELL PULL OVER

5 sets of 30-8-6-4-2 reps ,45 second rest

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4.CHIN-UP WIDE GRIP

5 sets of 30-8-6-4-2 reps ,45 second rest
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5.BENT OVER BARBELL ROW

5 sets of 30-8-6-4-2 reps ,45 second rest

   BENT OVER TWO-DUMBBELL ROW

5 sets of 30-8-6-4-2 reps ,45 second rest
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6.HANGING LEG RAISE 

5 sets of 30-8-6-4-2 reps, 45 second rest 

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Arnold Schwarzenegger's Training Day : 07

Oook,Guys this is day 7... so take rest and enjoy this off day and be ready for monday.

Arnold Schwarzenegger's Training Day : 06

Today you have to do Arnold's style power lifting. So let's start...

LEGS

1.FRONT BARBELL SQUATS

5 sets of 8-12 reps, 45 second rest 

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2.BARBELL DEAD LIFT (OPTION 1)

3 sets of 10-6-4 reps, 45 second

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3.BARBELL DEAD LIFT (OPTION 2)

3 sets of 5-5-5 reps, 45 second rest 

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4.BARBELL DEAD LIFT (OPTION 3)

3 sets of 12-10-8 reps, 45 second rest 

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5.GOOD MORNING

5 sets of 8-12 reps, 45 second rest 
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6.BARBELL LUNGS

5 sets of 8-12 reps, 45 second rest
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7.LEG EXTENSION

5 sets of 8-12 reps, 45 second rest 

  LEG CURLS

5 sets of 8-12 reps, 45 second rest 
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8.CABLE CRUNCH

5 sets of 8-12 reps, 45 second rest 
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Arnold Schwarzenegger's Training Day : 05

SHOULDERS,ARMS AND ABS

1.ARNOLD DUMBBELL PRESS

5 sets of 5 reps, 45 second rest

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*Super Sets

2.PUSH PRESS

5 sets of 5 reps, 45 second rest

   FRONT DUMBBELL RAISE

5 sets of 5 reps, 45 second rest

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*Super Sets

3.REVERSE FLYES

5 sets of 5 reps, 45 second rest

   UPRIGHT BARBELL ROW

5 sets of 5 reps, 45 second rest

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4.BARBELL CURLS 

5 sets of 5 reps, 45 second rest

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*Super Sets

5.INCLINE DUMBBELL CURLS

5 sets of 5 reps, 45 second rest

   CONCENTRATION CURLS

5 sets of 5 reps, 45 second rest

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6.CLOSE GRIP BARBELL BENCH PRES

5 sets of 5 reps, 45 second rest

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*Super Sets

7.TRICEPS PUSHDOWN

5 sets of 5 reps, 45 second rest

   DUMBBELL ONE ARM TRICEPS EXTENSION 

5 sets of 5 reps, 45 second rest

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*Super Sets

8.PALM UP BARBELL WRIST CURL OVER A BENCH

5 sets of 5 reps, 45 second rest

   PALM DOWN WRIST CURL OVER A BENCH 

5 sets of 5 reps, 45 second rest

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9.DECLINE CRUNCH

5 sets of 5 reps, 45 second rest

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Arnold Schwarzenegger's Training Day : 04

Important Note :

 Drasin said "Arnold was always big on not cheating and keeping the focus on the working muscle."Just like that you also not have to cheat your self in body building.If you want successful you to do all things with full dedication...

So Let's start our 4th day of training.

CHEST AND BACK

1.BARBELL BENCH PRESS-MEDIUM GRIP 

 5 SETS OF 30-12-10-8-6, 45 SECOND REST 
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 2.BARBELL INCLINE BENCH PRESS-MEDIUM GRIP

5 SETS OF 30-12-10-8-6, 45 SECOND REST

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*Super Sets

3.DUMBBELL FLYES

5 SETS OF 30-12-10-8-6, 45 SECOND REST

    STRAIGHT-ARM DUMBBELL PULL OVER

5 SETS OF 30-12-10-8-6, 45 SECOND REST

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4.CHIN UPS

5 SETS OF 30-12-10-8-6, 45 SECOND REST

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*Super Sets

5.BENT OVER BARBELL ROW

5 SETS OF 30-12-10-8-6, 45 SECOND REST

   BENT OVER TWO DUMBBELL ROW

5 SETS OF 30-12-10-8-6, 45 SECOND REST

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6.HANGING LEG RISES 

5 SETS OF 25 REPS, 45 SECOND REST 

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Arnold Schwarzenegger's Training Day : 03

               Today,We are going for legs. So,Let's start.

LEGS

1.BARBELL SQUATS

5 sets of 8-12 reps , 45 second

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2.STIFF-LEGGED BARBELL DEADLIFT 

5 sets of 8-12 reps , 45 second

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3.GOOD MORNING

5 sets of 8-12 reps , 45 second    (Only perform once per week)

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4.BARBELL LUNGS 

5 sets of 8-12 reps , 45 second

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*Super Sets

5.LEG EXTENSION

5 sets of 8-12 reps , 45 second

    SEATED LEG CURLS

5 sets of 8-12 reps , 45 second

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 *Super Sets

6.STANDING CALF RAISES

5 sets of 8-12 reps , 45 second

    SEATED CALF RAISES

5 sets of 8-12 reps , 45 second

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7.CABLE CRUNCH 

5 sets of 8-12 reps , 45 second

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