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The training partner said, "Boy, Arnold, we have fourteen sets to go."
Arnold replied, "No, we have only one. The one we are working on.".
Arnold Schwarzenegger’s high volume workout routine. This routine was featured in a 1991 issue of Muscle Mag.
Mon, Wed, Fri
Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps
Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps
Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps
Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps
Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure
Abs:
Nonstop instinct training for 30 minutes
Tues, Thurs, Sat
Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps
Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps
Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps
Calves and Forearms:
Same as Monday, Wednesday and Friday
Abs:
Same as Monday, Wednesday and Friday.
ARNOLD'S EATING PLAN
For those who have a hard time gaining weight, he advises that they should:
Eat 5-6 smaller meals a day
Eat carbs half an hour after exercising
Rest at least 3 days a week
Sleep 8 or more hours a day
Eat 30 to 50 grams of protein with each meal every 3 hours
Not avoid unsaturated fats because they raise hormone levels
Eat between 60 and 100 grams of carbs per day
Eat no more than 3 eggs a day
Substitute beef and pork with chicken and fish
Avoid sugar -- it contains empty calories; eat fruits and vegetables for carbs instead
Use supplements and protein shakes to get the required daily amount of protein
Module Curls D'Arnold
Curl triché avec la barre 1*15 ( pour la chauffe, prise = largeur épaules )
Curl incliné avec haltères 5*8-12 ( banc réglé à 45°, mouvement lent et contrôlé, contraction d'1 sec en haut )
Curl concentré 5*8-12 ( pas assis le coude plaqué sur la cuisse, mais debout la main vide sur un banc car meilleure contraction en haut du mouvement )
Sources :
https://www.bodybuilding.com/fun/xrep5.htm
http://www.illpumpyouup.com/articles/arnold-schwarzenegger-the-greatest-bodybuilder-ever.htm
https://www.muscleandstrength.com/workouts/arnold-schwarzenegger-volume-workout-routines
http://www.trulyhuge.com/arnold_bodybuilding.htm