Arthur Jones: The Ideal Workout

Keeping With Occam's Principle (5/5 or 4/2 Pacing)

General Instructions: with the exception of squats - as noted below - each set of exercises must be an all-out, maximum effort, stopping only when all the repetitions have been performed, and as many parial reps as possible, plus a prolonged 100% effort against
an unmoveable resistance.

Monday AND Wednesday Cycle 1 Cycle 2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7

Sets Reps Sets Reps Time

Full Squat 1 20 1 15 :04

Lat-Machine (Pullover) 1 20 1 15 :04

Lat Machine (Rower) 1 15 :04

Lat Machine (Behind the Neck) 1 15 :04

Regular Chin Up (Pull Up) 1 10 :04

Parallel Dips 1 15 :04

Pectoral Machine (Lower Pecs) 1 12 :04

Pressing Machine 2 12 :08

Curling Machine 2 10 :08

Triceps Machine 2 12/10 :06

Wrist Curl 8 15 :08

Calf Raises 3 20 :06

Stiff Legged Deadlift 1 15 :04

Grip Machine 2 20+ :04

Friday Cycle 1 Cycle 2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7

Sets Reps

Full Squat 3 (10/8/6)

Lat-Machine (Pullover) 2 10/8

Bench Press 3 (10/8/6)

Lat Machine (Rowing Type) 2 10/8

Lat Machine (Behind the Neck) 2 10/8

Pectoral Machine (Upper/High Pecs) 2 10/8

Standing Barbell Curls 2 10/8

Tricep Pulley Curls 2 15/12

Wrist Curls 8 15

Calf Raises 3 20

Stiff-Legged Deadlift 1 15

Grip Machine 2 20+

NOTE: Wrist Curls; do two cycles of four sets each, as fast as possible - one set each of regular, reverse, front, and rear wrist curls (in that order, in that cycle)

***Squatting must be done rapidly enough to bring the trainee to a state of momentary breathlessness, the pullover, dumbbell, or lat machine movements should be done immediately thereafter wihtout a rest between exercises.***