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Arnold Training Guide

Arnold Training Guide

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Published by bhartendu

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Published by: bhartendu on Jul 15, 2010
Copyright:Attribution Non-commercial

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05/12/2014

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OLYMPIA
TRAINING
SECRETS
OFTHEOAK
Rep-By-Rep Exclusive

The most famous physique of all time. you can have Oliva, Haney or Yates. No one can match the wit, the looks, the grace, the stage presence ... the magnetic charisma that makes Arnold. Following are some examples of his beliefs,thoughts and training programs.

190 M A R C HIwww.e mu s c le mag.c om
i
:".-\0
..
. ~~. --!
BUILD 11IE FOUNDATION
:
..

The first task facing the beginning body- builder is to build up a solid foundation of muscle mass-genuine

muscular weight,-'
and not bulky fat. You must build huge size",.
the raw material for a great physique. Do .- ~...
,
It ·
this with hard training, using heavy weights.(fit:
~ This requires not just the basic weightlift-_ 'f;'""'.,
'ng exercises, but 30 to 40 exercisesi; :..
esigned to stimulate and develop the : '"
, ajor muscle groups in the body.
-+ .,
This initial mass-building period may ~
last two, three, even upto five years. :'
The length of this process depends ~
on genetics
Ibody type Iand
how much energy and moti _"1
vation you are able to put
into your training.
A bs
,
Leg raises(5 sets of 25 reps)

Bench presses Incline presses Pullovers

Chinups(4 sets until failure)
Bent -over rows
Deadlifts(3 sets x 10/6/4)
F orearms
Wrist curls
Reverse wrist curls
A bs
Situps'(5 sets x 25)
A rms
.Barbell curls
Seated dumbell curls
Narrow-grip bench
Barbell triceps
extensions
Lower back
Stiff-leg deadlifts(3x10/6/4)
Good mornings(3x10/6/4)
A bs
Leg raises(5x25)
sets x 8-12 reps unless otherwise noted.

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