What Arnold Did

ADVANCED: THE ARNOLD DOUBLE SPLIT

Six days a week (ABABABx). AM/PM split each day. Supplement with weak-point training leveraging the shock principle to its fullest.

>Workout A (AM)
Chest:
Bench Press 5x6-10
Flat Bench Flyes 5x6-10
Incline Bench Press 6x6-10
Cable Crossovers 6x10-12
Dips (body weight) 5xMax
Dumbbell Pullovers 5x10-12

Back:
Wide-grip Chins (to front) 6xMax
T-bar Rows 5x6-10
Seated Pulley Rows 6x6-10
One-arm Dumbbell Rows 5x6-10
Straight-leg Deadlifts 6x15

>Workout A (PM)
Legs:
Squats 6x8-12
Leg Press 6x8-12
Leg Extensions 6x12-15
Leg Curls 6x10-12
Barbell Lunges 5x15

Calves:
Standing Calf Raises 10x10
Seated Calf Raises 8x15
Dumbbell One-legged Calf Raises 6x12

Forearms:
Wrist Curls (forearms on knees) - 4x10
Reverse Barbell Curls - 4x8
Wright Roller Machine - 1xMax

Abs:
1/2 hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

>Workout B (AM)
Biceps:
Barbell Curls 6x6-10
Seated Dumbbell Curls 6x6-10
Dumbbell Concentration Curls 6x6-10

Triceps:
Close-grip Bench Presses 6x6-10
Pushdowns 6x6-10
French Press (barbell) 6x6-10
One-arm Triceps Dumbbell Extensions 6x6-10

Shoulders:
Seated Barbell Presses 6x6-10
Lateral Raises (standing) 6x6-10
Rear-delt Lateral Raises 5x6-10
Cable Lateral Raises 5x10-12

>Workout B (PM)
Calves, Forearms, and Abs, the same way as in Workout A (PM).

do you realize how injury prone the advanced workout is?
it's like literally impossible to execute without tearing a damn bicep, getting tricep tendinitis or injuring your rotator cuff.

I have no clue how he didn't injure his tendons. anyone have any fucking idea?

>>38698961
That's why he drank, idiot. Just walk it off with a cold one.

>>38698961
He was from a time where they didn't just jump on hard core crazy ass gear and do the least amount but with the heaviest weight. '

They did steroids only and lifted hard as fuck for lots of reps every single time they workedout and built ridiculous oldman life time strength.

Their tendons and muscles were denser and hardier then the average aesthetics fella or "powerlifter".

>>38698621
Arnold is a real American hero.

>>38698621
>>38698624
1) You're not Arnold
2) Arnold used to lie to people about his routine so competitors would fuck themselves over trying to replicate him. Most notable the "I drink beer" quote

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>>38699563
>implying

>>38698621
arnold had god tier genetics

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>>38699618
>be Austrian
>drink beer

it's just how it works over there

>>38699858

Wrong, Arnold had shit genetics

https://www.youtube.com/watch?v=druuGP4I0M0

>Superior genetics and the professional guidance of a steroid regiment.

/thread

I'm sure the 200 or so calories a day from a couple of beers is really going to derail a guy who works out 4-5 hours a day and has a BMR of 6,000

>>38700309
I don't think you'll catch anything with that shit tier bait

I'll also add that in his early years he earned a living as a bricklayer, IIRC.

>>38698621
You need to do some reading. Cardio was done frequently. Franco and Arnold used to run on the beach after lifting and ride bikes for cardio.

considering only scooby is aesthetic as him (notice they have the same face wtf) it's safe to say them dere germanic genetics

>>38701181
Only infrequently and mostly on cuts.

>If you grew up in Austria in the 1960s as I did, or trained at Gold’s Venice in the 1970s as I also did, there was no such word as cardio. When you wanted to lose fat, you cut back on the amount of food you were eating, particularly carbohydrates. And some of us, like Ken Waller and Frank Zane and me, liked to run on the beach or ride a bicycle around town now and then because we knew it was healthy and it seemed to help you lose a little extra weight before a contest. But the idea of training your heart, specifcally, was largely foreign to us.

"How did we go from a steroid-using bodybuilder to the governor of California?"
Some guy speaks up.
"He wasn't though."

kek'd hard that day.

>>38698621
lmfao. Fell for this lies, huh? Arnold liked to party. But not with alcohol or weed. Sure, he may have done it occasionally, but never heavily. Usually just for appearances. His idea of a good time at a party was dancing with girls and getting laid.

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>>38701320
What?

>>38698961
Because you don't "injure" a tendon/muscle from volume, you do it from mechanical tension and being a dumbass. Being a genetic elite on pharma grade gear, an awesome diet, and tons of sleep will allow you to benefit from such a routine without fucking yourself up.

>>38698621
>What Arnold Did

How the fuck do you know what arnold did?

He said it? So what? He can claim any fucking thing, it doesn't mean that's what got him his results, let alone that's what he did at all

>Become pro bodybuilder
>Make up retarded routine, diet and everything else that goes against research and anecdotal evidence of all sorts

>>38701797
this

also, doing it like every pump counts will make you pay attention to form, resulting in the best form possible.

Not to mention the amount of volume made him practice a LOT.

>>38700309
he had crazy good insertions you retard
his legs might be all slow twitch fibers but the rest was fucking golden
not even including his height