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If you want to get results, you need intense workouts. Gurning, sweating and
screaming is definitely the way to go!
What kind of workout routine should you do? The following exercise routine
and principles made Arnold Schwarzenegger who he is today, but one should not
simply mimic him (how many people can workout 6 times a week?). As the great man
has said, he doesn't believe that working out is a "one-size-fits-all" routine.
Take what you think will work best for you and adapt it to your own bodybuilding
philosophy. That's how he got to where he is, by working out intensively and
intelligently.
Mon, Wed, Fri |
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| 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 |
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| 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 |
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| 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 |
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| 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 |
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| Forearms: |
| Wrist curls (forearms on knees) - 4 sets, 10 reps |
| Reverse barbell curls - 4 sets, 8 reps |
| Wright roller machine - to failure |
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| Abs: |
| Nonstop instinct training for 30 minutes |
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Tues, Thurs, Sat |
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| Biceps: |
| Barbell curls - 6 sets, 6-10 reps |
| Seated dumbbell curls - 6 sets, 6-10 reps |
| Dumbbell concentration curls - 6 sets, 6-10 reps |
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| 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 |
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| 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 |
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| Calves and Forearms: |
| Same as Monday, Wednesday and Friday |
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Abs: |
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