U
urafreak
Guest
i'm looking for a new one!
L
Ligirl
Guest
I'm not currently doing this one right now but it's one of my favorites.
Workout #1
Day 1.- Chest, Triceps
Day 2.- Back, Biceps, Shoulders
Day 3.- Legs, Calves, Abs
Workout #2
Day 1.- Chest, Back, Shoulders
Day 2.- Biceps, Triceps, Abs
Day 3.- Legs, Calves, Abs
CHEST:
Flat bench
Incline bench
Decline bench
Peck Deck (or Dumbbell Flies) Rotate with Fly's
Flat bench Fly's
Push-ups (Don't let your hands be spread to wide)
BICEPS:
Preacher Dumbbell, and Bar Curls
Standing Arm Blaster Curls
Seated Dumbbell Curls (Supination, Pronation)
Preacher Cable Curls
Standing Cable Curls
TRICEPS:
Lying down Bent over One-Dumbbell Extensions
French Press-Nose Busters (with curl bar, or straight bar)
Push Downs (with V-bar)
Seated Dips
One Arm Dumbbell Kickbacks
BACK:
Lower Back Extension Machine
Seated Rows
Lat. Pull Down (wide grip and narrow grip )(Front of neck)
Chin Ups
One arm cable rows
LEGS:
Lunges (with dumbbells or bar)
Leg Press
Squats (Smith Machine)
Abduction Machines
Adduction Machines
Leg Extension
Leg Curl
Lifts-Calves on steps-stretch Dorsiflexion ( heel down) to stretch calves, then crunch Plantar Flexion ( heel up) at top.
ABS:
Cable pull downs with weight
Abdominal Machine
Leg lift-sit ups with lower back supported
Half sit ups on floor (front and sides)
Hanging leg lifts
Rotary Torso Machine
SHOULDERS:
Lateral Raises
Front Raises
Dumbbell Shrugs
Rear Lateral Raises
Workout #1
Day 1.- Chest, Triceps
Day 2.- Back, Biceps, Shoulders
Day 3.- Legs, Calves, Abs
Workout #2
Day 1.- Chest, Back, Shoulders
Day 2.- Biceps, Triceps, Abs
Day 3.- Legs, Calves, Abs
CHEST:
Flat bench
Incline bench
Decline bench
Peck Deck (or Dumbbell Flies) Rotate with Fly's
Flat bench Fly's
Push-ups (Don't let your hands be spread to wide)
BICEPS:
Preacher Dumbbell, and Bar Curls
Standing Arm Blaster Curls
Seated Dumbbell Curls (Supination, Pronation)
Preacher Cable Curls
Standing Cable Curls
TRICEPS:
Lying down Bent over One-Dumbbell Extensions
French Press-Nose Busters (with curl bar, or straight bar)
Push Downs (with V-bar)
Seated Dips
One Arm Dumbbell Kickbacks
BACK:
Lower Back Extension Machine
Seated Rows
Lat. Pull Down (wide grip and narrow grip )(Front of neck)
Chin Ups
One arm cable rows
LEGS:
Lunges (with dumbbells or bar)
Leg Press
Squats (Smith Machine)
Abduction Machines
Adduction Machines
Leg Extension
Leg Curl
Lifts-Calves on steps-stretch Dorsiflexion ( heel down) to stretch calves, then crunch Plantar Flexion ( heel up) at top.
ABS:
Cable pull downs with weight
Abdominal Machine
Leg lift-sit ups with lower back supported
Half sit ups on floor (front and sides)
Hanging leg lifts
Rotary Torso Machine
SHOULDERS:
Lateral Raises
Front Raises
Dumbbell Shrugs
Rear Lateral Raises
A
Andre_G
Guest
Day1:
DB Flat bench 4X6
BB Mil press 4X6
Squats 8,8,6,5,3
BB rows 4X6
Power cleans 3X10
Day2:
BB Inc bench 5X5
Deads 5X5
Pullups 3X8 (depends how i feel, sometimes i go weighted and do 3X5)
DB clean n jerk 3X10
Snatches 3X10
I usually throw in some hammy work instead of the snatches. I also do abs and grip work every workout.
DB Flat bench 4X6
BB Mil press 4X6
Squats 8,8,6,5,3
BB rows 4X6
Power cleans 3X10
Day2:
BB Inc bench 5X5
Deads 5X5
Pullups 3X8 (depends how i feel, sometimes i go weighted and do 3X5)
DB clean n jerk 3X10
Snatches 3X10
I usually throw in some hammy work instead of the snatches. I also do abs and grip work every workout.
liftsiron
Owner/Admin
- Joined
- Nov 12, 2003
- Messages
- 18,979
Ligirl said:I'm not currently doing this one right now but it's one of my favorites.
Workout #1
Day 1.- Chest, Triceps
Day 2.- Back, Biceps, Shoulders
Day 3.- Legs, Calves, Abs
Workout #2
Day 1.- Chest, Back, Shoulders
Day 2.- Biceps, Triceps, Abs
Day 3.- Legs, Calves, Abs
CHEST:
Flat bench
Incline bench
Decline bench
Peck Deck (or Dumbbell Flies) Rotate with Fly's
Flat bench Fly's
Push-ups (Don't let your hands be spread to wide)
BICEPS:
Preacher Dumbbell, and Bar Curls
Standing Arm Blaster Curls
Seated Dumbbell Curls (Supination, Pronation)
Preacher Cable Curls
Standing Cable Curls
TRICEPS:
Lying down Bent over One-Dumbbell Extensions
French Press-Nose Busters (with curl bar, or straight bar)
Push Downs (with V-bar)
Seated Dips
One Arm Dumbbell Kickbacks
BACK:
Lower Back Extension Machine
Seated Rows
Lat. Pull Down (wide grip and narrow grip )(Front of neck)
Chin Ups
One arm cable rows
LEGS:
Lunges (with dumbbells or bar)
Leg Press
Squats (Smith Machine)
Abduction Machines
Adduction Machines
Leg Extension
Leg Curl
Lifts-Calves on steps-stretch Dorsiflexion ( heel down) to stretch calves, then crunch Plantar Flexion ( heel up) at top.
ABS:
Cable pull downs with weight
Abdominal Machine
Leg lift-sit ups with lower back supported
Half sit ups on floor (front and sides)
Hanging leg lifts
Rotary Torso Machine
SHOULDERS:
Lateral Raises
Front Raises
Dumbbell Shrugs
Rear Lateral Raises
Mine is very similiar, I use dumbells only for free weight pressing movements, and I don't do lunges. I don't count sets for a perticular workout on a perticular day, I go by how I feel on that day.
L
L8 Apex
Guest
I'll do this workout for 3 months
Day 1- Shoulders, Legs, Calves
Day 2- off
Day 3- Back, traps, Abs, Cardio 12-20mins
Day 4- Chest, Cardio
Day 5- off
Day 6- Triceps and Biceps, Abs, calves Cardio
Day 7- off
Then this for 3 months
Day1- Back, Triceps
Day2- off
Day3- Legs, abs
Day4- Chest, Biceps
Day5- off
Day6- Shoulders, abs
Day7- off
Shoulders:
-DB Bent over Lateral Raise
-Seated BB Press( I alternate between BB & DB each week)
-Leaning One Arm Lateral Raise or Lying Side Laterals
-BB upright row
rotator cuff exercises
Legs: week one
-DEEP squats 4 sets-10,8,7,6
-Walking Lunges
-Laying Leg Curls
-Leg Extensions
Leg workout #2 wk2
-Deep Squats 6 sets 15,12,8,6,6,4
-Leg Curls
Back:
-One Arm DB row
-Wide Grip Chins(will add weight)
-Close Grip Chins (will add weight)
-Bent over BB rows over hand grip
-Dead Lift
-HyperExtensions
Various Ab Exercises
Chest:
-WK#1-
BB only
-Flat
-Incline
-Decline
-WK#2
DB only
-Incline
-Flat
-Dips
-Incline Flys
Triceps:
-Close Grip BB presses(every other week)
-skull crushers
-kickbacks
Biceps:
-Standing BB curls
-Incline Curls
-DB preacher curls
-DB Hammer Curls
The shoulder, tricep, and bicep exercises usually change every 3 months. I also change one or two back exercises every couple of weeks. My chest routine generally stays the same I just use BB one week and DB the next and swicth back and forth. Same with my leg routine.
I don't know what I'd do without my
Arnold Schwarzenegger: The New Encyclopedia of Modern BodyBuilding
Day 1- Shoulders, Legs, Calves
Day 2- off
Day 3- Back, traps, Abs, Cardio 12-20mins
Day 4- Chest, Cardio
Day 5- off
Day 6- Triceps and Biceps, Abs, calves Cardio
Day 7- off
Then this for 3 months
Day1- Back, Triceps
Day2- off
Day3- Legs, abs
Day4- Chest, Biceps
Day5- off
Day6- Shoulders, abs
Day7- off
Shoulders:
-DB Bent over Lateral Raise
-Seated BB Press( I alternate between BB & DB each week)
-Leaning One Arm Lateral Raise or Lying Side Laterals
-BB upright row
rotator cuff exercises
Legs: week one
-DEEP squats 4 sets-10,8,7,6
-Walking Lunges
-Laying Leg Curls
-Leg Extensions
Leg workout #2 wk2
-Deep Squats 6 sets 15,12,8,6,6,4
-Leg Curls
Back:
-One Arm DB row
-Wide Grip Chins(will add weight)
-Close Grip Chins (will add weight)
-Bent over BB rows over hand grip
-Dead Lift
-HyperExtensions
Various Ab Exercises
Chest:
-WK#1-
BB only
-Flat
-Incline
-Decline
-WK#2
DB only
-Incline
-Flat
-Dips
-Incline Flys
Triceps:
-Close Grip BB presses(every other week)
-skull crushers
-kickbacks
Biceps:
-Standing BB curls
-Incline Curls
-DB preacher curls
-DB Hammer Curls
The shoulder, tricep, and bicep exercises usually change every 3 months. I also change one or two back exercises every couple of weeks. My chest routine generally stays the same I just use BB one week and DB the next and swicth back and forth. Same with my leg routine.
I don't know what I'd do without my
Arnold Schwarzenegger: The New Encyclopedia of Modern BodyBuilding
B
big Flex
Guest
Monday
Shoulders and traps....
Dumbbell shoulder press
Lat raise
Front raise with barbell supersetted with military press
rear flyes
Heavy shrugs
Tuesday
Legs....
Leg extensions to warm up knees
Heavy Squats
Rear leg thing
Calves
Wednesday
Chest, bi's and tri's.....
Flat bench
Incline dumbbell bench
Tricep extension behind neck
Pulldown
skullcrushers
Barbell curl
Seated dumbbell curl
Wrist curls
Friday
Back.....
Weighted wide grip chin
Seated row
Front Lat pulldown
Wrist curls
Abs
Shoulders and traps....
Dumbbell shoulder press
Lat raise
Front raise with barbell supersetted with military press
rear flyes
Heavy shrugs
Tuesday
Legs....
Leg extensions to warm up knees
Heavy Squats
Rear leg thing
Calves
Wednesday
Chest, bi's and tri's.....
Flat bench
Incline dumbbell bench
Tricep extension behind neck
Pulldown
skullcrushers
Barbell curl
Seated dumbbell curl
Wrist curls
Friday
Back.....
Weighted wide grip chin
Seated row
Front Lat pulldown
Wrist curls
Abs
U
urafreak
Guest
some good workouts in this thread.
U
urafreak
Guest
L8 Apex said:I don't know what I'd do without my
Arnold Schwarzenegger: The New Encyclopedia of Modern BodyBuilding
a good book. some of those workouts are just crazy though... did the intermediate when i first strated out and was in the gym for 2 hours lol. took me about 2 months to figure out i was overtraining.
L
L8 Apex
Guest
urafreak said:
I definatly agree, his workouts were insane! I think it would take me about 3hrs to do it. I'd never do chest and back together. Although with the amount of food he ate, the gear he did, and his genetics, Arnold didn't have to worry.
Have you tried his high protein/calorie drinks?
I don't think I could do the raw eggs, well maybe after a super intense workout.
M
masswithclass
Guest
Monday: Push day, Chest, shoulders,Tri's, Abs
Wednesday: Pull day, Back, biceps, forearms, abs
Friday: Leg day, abs if i don't throw up
Wednesday: Pull day, Back, biceps, forearms, abs
Friday: Leg day, abs if i don't throw up
