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This routine was featured in a issue of Muscle Mag. Bench press — 5 sets, reps Flat bench flies — 5 sets, reps Incline bench press — 6 sets, reps Cable crossovers — 6 sets, reps Dips — 5 sets, to failure Dumbbell pullovers — 5 sets, reps. Front wide-grip chin-ups — 6 sets, to failure T-bar rows — 5 sets, reps Seated pulley rows — 6 sets, reps One-arm dumbbell rows — 5 sets, reps Straight-leg deadlifts — 6 sets, 15 reps. Squats — 6 sets, reps Leg presses — 6 sets, reps Leg extensions — 6 sets, reps Leg curls — 6 sets, reps Barbell lunges — 5 sets, 15 reps.

Standing calf raises sets, 10 reps Seated calf raises — 8 sets, 15 reps One-legged calf raises holding dumbbells — 6 sets,12 reps.

Wrist curls forearms on knees — 4 sets, 10 reps Reverse barbell curls — 4 sets, 8 reps Wright roller machine — to failure. Barbell curls — 6 sets, reps Seated dumbbell curls — 6 sets, reps Dumbbell concentration curls — 6 sets, reps. Close-grip bench presses for the all three heads — 6 sets, reps Pushdowns exterior head — 6 sets, reps Barbell French presses interior head — 6 sets, reps One-arm dumbbell triceps extensions exterior head — 6 sets, reps.

Seated barbell presses — 6 sets, reps Lateral raises standing — 6 sets, reps Rear-delt lateral raises — 5 sets, reps Cable lateral raises — 5 sets, reps.

Same as Monday, Wednesday and Friday Abs: Same as Monday, Wednesday and Friday. I feel like these work outs will take dumb long but will def B worth it.

Arnold did everything twice a week chest back mon and thurs , shoulders arms Tuesday Friday and legs Wednesday and Saturday. Abs and calves were trained everyday except Sunday. Every body part was around 15 sets each.

Pre contest he would do chest back Monday Wednesday and Friday morning and legs at night, and Tuesday Friday Saturday was shoulders and arms. He then did about 25 sets per body part. The lesser volume has kept me in the gym consistently. Biceps Wednesday… Shoulder Thursday…. Horrible split… For football d1 college I do Sunday-hamstrings and lower back Monday-shoulders and biceps and speed work Tuesday- upper back Wednesday is off Thursday-squats Friday-chest and triceps Saturday is off.

Arnold and others are trying to acquire mass not terrible for and explosive reps like ive seen in almost all schools its sad what the youth is being taught. Its going great, It is what I wanted, a workout to shred fat while I cut calories. I was a little shocked when I counted something like 88 sets, thats more then what I was used to. I had to lower the weight amount or I would never make it. One of the magazines has it rated number one as a workout, so I had to try it.

It worked for Arnold! I think he knows a thing or two about using weights during a workout! Is it me or is this routine suggesting doing calves, forearms and abs 6 days a week? That seems a bit much with no rest. My routine Monday core,abs,chest,biceps,rear delts. Does anyone have any ideas on how I can change this up. Clean your house make shure you aarent on the computer ore laptop all day.

After mass reached then go to 5 x 12 or 3 x whatever you prefer. Also, what is your over age 50 plan dude? You should probably learn the English language too before you go suggesting other people to do so. With the first PH I took was when i first started out power lifting i my bench went from to in just under 3 weeks i agree that diet and nutrition is a huge part of working out but dont forget supplementation or you will miss out on what you can really do. I had been training my muscles once a week, good workout but way to much time off between.

I have been doing exactly what arnolds routine is now and I feel twice as good. Aronld a big advantages over the average person…. First steroids giving him maxium recovery and gains any substance could help do at that time, second would be good genetics, and thrid would be his training schedual, he has stated that on a typical training day he would be at the gym at 7am train 1 or 2 muscle groups then go and have lunch, rest for awhile and then be back for an afternoon workout, then off t.

I think this program could work if you start with nothing for weight and do all the sets day in day out, slowly adding a progression of heavier weights. You should try construction, 9hrs a day of volume and 50yr olds can do it. He trained in the morning and again in the afternoon 6 days a week with 1 day of rest each week.

If he had a job that consumed 8 — 9 hours of his day, he would not have had the energy left over for this kind of workout regime. I have to admit it is a full on workout program. Arnold was doing this workout program for years and his body was used to it. I honestly put it down to knowledge of the sport then as compared to now. Only time and learning from the past will advance and improve on any system.

Pro body builders of today who train their entire bodies over 5 to 6 days are overwhelmingly huge. When I first started training when I was 15, I trained my entire body over 2 days, 6 days a week, just like Arnold.

I did that for 2 years and thought I got pretty big. But I was constantly sore and tight and was never training a fresh muscle. Fatigue got the better of me and I gave it up for 12 months. I made even more gains a lot quicker than I had previously. It was stupid I know. So I gave up again. Then went back again 6 months later and trained over a 4 day period instead with even better results.

Workout days had an even more reduced number of exercises, which meant I could smash two body parts per day with max intensity like never before and receive even better gains.

The body parts I was training every time were nice and fresh. I usually have a day rest after each 4 days. I have to admit, I am not confident in training my whole body over 6 or 7 days to this day. I think this is what Arnie believed back in the day with his 2 day full body workout. Sorry for the length of my comment, but I felt I had to write this in such detail to get my point across. But make what you want of it. Was good to read insightful and very reflective thinking after training for a long period of time.

Im now 40 as of today actually and I have to say that im learning more and more each day. One of the best routines I have done where I gained good lean muscle tissue but also produced a physique where it was conditioned well with a great posture and good balance was a 3 day split over 5 days or a 2 day split over 4 days.

Training each body part every 4 days works really well for me. Im not big at all. I weigh 94 kg and im 5ft9. My legs are very strong and my arms are very weak but that is genetics im afraid. Im natuarally predisposed to producing mass on chest very quickly and it has taken me years to understand how my my legs and shoulders respond to training.

For example my legs respond well to repsaround 15 and shoulders and back respond to a lot of rest pause technique with only a total of sets per workout every 4 days though.

I used to do high volume and I used to do once a week which my body just does not like and all I do is round out and get bulky.

Ive also discovered that dead lifts and lateral raise and bench press is a huge waste of time for me unless I want huge traps and a rounded shoulder look. Ive also learned that each and every body is incredibly different and that there is NOT an optimum at all. I love the sport and its very personal. My body will never be massive, im just not built that way. I now train 4 days a week like this.. Im not a bodybuilder but I still train hard and I would put a lot of them to shame with the kind of attitude I have towards training.

Im an ex forces guy and have been an elite athlete in my 20s. To be fair to Arnie, it was not his workout program that made him smaller than the big boys of today. It was a combination of the era, the gear, the recovery and nutrition. Last but not least nutrition was not as good as todays, we now know more about the bodies anabolic cycles.

Also on a different note this workout is clearly made for someone on gear and a decent amount of it at that. This routine is rediculous. You can either train intense or for a long time not both. You need big compound moves and plenty of food and rest not a stupid marathon workout.

When you perform the deadlift! Which body part day are you doing? This classic routine is one of the best for some,others couldent keep up with his routine,Arnold hit each muscle twice a week but when he needed defintion he trained each bodypart three times a week for 20 to 30 sets.

I doubt any one can keep up with this kind of pace and make gains,but your not Arnold swarzenegger. It is possible, he worked out for more than 2 hours a day, i think he said somewhere. He also took steroids dont forget that, without steroids you would be overtraining like crazy with this workout, so do not attempt this if your not on roids, even if your on roids do not. Hi there is that even possible? Back and chest alone are alot rite? Doing 2 compounds one day is bad isnt it?

I know he took steroids at a young age but i mean those woulndt have given him massive energy. I wana train everyday to gain mass as well losing the belly to get the 6pack so intense weights with a bit of cardio is good but should i modify arnolds?


Why A Break From Routine is Necessary for the Soul – The Full Life

Experiment with anti-routine days. Mix things up, go nuts. Wanna help and support my blog? If you enjoyed this post, please share it on the social media plattform of your choice! It would mean a lot. This sparked a few thoughts. As a fellow routine hater, I have to say I love my job, which is my calling and purpose in life.

Being stuck in the routine of a church would bore me to an early grave. Five years ago I managed to find a job where I can work a 36 hour shift, Sunday through Wednesday, 2: I do have certain exercise routines and a couple of others that I need for balance in my life even though I mix up even my exercise workouts , but generally keep those days open to be quite free spirited and avoid any routines that might make my life a drag.

The beauty of working in the medical field is that you get so many PTO paid time off days for long vacations and travel. The point is that, generally speaking, you can find ways to make a living and heed whatever your calling in life is and be intentional in avoiding the ruts of routines. Even one stuck in the 8 to 5 slugging can find ways to make the weekends more open for self indulging. Anyway, love the spirit of the blog. At my last job, I had the same schedule many times, so I often went to work the same way though sometimes I switched it up and my job itself was very monotonous in that sense.

And I typically ate the same thing for dinner — more so for budget reasons and my disinterest in learning how to cook. But, I think most of the problem with routines is internal, versus external. Routines also exist outside of humans: But I suppose my only complaint would be your advice about skipping breakfast.

Here are some links about why breakfast is important: I like your example of how we have routines outside of us humans and how nature and many creatures incl. More as a way to mix things up. Hope you have a lovely start into ! I too hate routines. I actually love moving not packing though! I look forward to reading more. All the best to you in ! Yes, I too believe that routines breed boredom! Moving is a great way to mix things up, glad to hear you enjoy it as well!

My case is a tough one, as I can hardly manage to stay in one place for longer than 6 months! I wish you a happy as well, Angela!

Glad you stopped by! But I was too caught up in my own routines, hehe. So, I will say this. I have certain routines that are actually very useful like writing every single day. Even his book Uncertainty Jonathan Fields talks about having anchors so that we can deal with complete uncertainty with a bit more calm.

That being said I think you bring up some really great points about routines. I know people who will go out and do the exact same thing in their city every single weekend even though they live in a place like NYC. As much as I loved surfing everyday in Costa Rica, the routine of it all started to get to me. When I would get out of town for a few days it would enable me to reset and that was great.

Travel is probably one of the best ways to break up a routine. Now I know somebody who can teach me how to Scuba dive: Glad to see the post resonated with you! We all need them, yes. We all need some stability, and routines add to that for sure. Well thanks for reading different, Srini! Excited to go surfing with you and swallow a million gallons of water!

Have a great start into !! To me, any act that can be classified as a routine calls for an occasional change. As a small business owner I find routines to be both my savior and my downfall. My business requires so many things to be done daily, my art requires diligent attention and I always have orders to fill. A routine makes sure everything gets attention. However, it makes me feel like I sleep walk through part of my day which makes the less routine parts of my day harder to get excited about.

Trying to find the balance between routines and excitement is tricky. Hopefully I find the balance soon! Alright… My life routine is not only affecting me, but also my wife and my 20 month baby girl. I was never this way, but after I got my Ph. D, got a job, I allowed routine to dictate my life.

Although moving alot and switching jobs so often might be related to commitment issues…hows the love life? I bet there is problems in that area…. I hope it will work. Hi, although this is an old post it and some of the comments striked a nerve. Feeling guilty cause I have much to be thankful for. Oh how I sometimes wish I could be like people who accept things and their lives and just settle in. Right now those things are frustrating me. Hello very cool site!! I will bookmark your web site and take the feeds additionally?

I am happy to search out numerous useful info right here in the put up, we need work out extra strategies in this regard, thank you for sharing. Hi I am so glad I found this post, even though it was written a while ago. Your suggestions are great, now all I need to do is muster the energy after 12 years of soul crushing routine, what really gets me is the constant callous rudeness I am bombarded with daily examples: I daydream about just walking into the desert or some other vast wide open space far from all human beings.

I sometimes feel sick with rage and or despair from it because I have, myself, allowed my headspace to dip into a dark hopeless place. I will definitely take your advice. Even I too found these post lately, but in some aspects it is good, like traveling, meeting new peoples, making new friends? But I ignore the negatives.

Let it be as everyone has its own thoughts Katie, I too want to do something like you, like walking on unmanned desert? But keep in mind that together with our joy we have to also manage our daily work job. Can we be friends Katie? But first life story time I will try to make it quick. First of all I moved from Idaho to Seattle since I was getting tired of the baggage and lack of fulfilment. We alternated between two routines. One was leg press, pull down, and overhead press. The other was deadlift, chest press, and compound row.

I remember occasionally adding calves at the end of the second as well. Gives me something to think about. I always do better with dips than with benching. Many thanks for your very detailed response. Seems I definitely have to do some adjustment with my technique. I just posted an extended version of this: Hey i was reading an article about a HIT routine Where you lift your maximum weight for one rep. Then a negative for 60 seconds.

Then reduce the weight by half and go to failure reps. Do this for six exercises with about 90 seconds of break inbetween each. He only says to do this once a month. The articale was by Jim Flanagan. What is the validity of this super workout? I wanted to check with you to see if killing myself in this routine would be worth the huge gains he clams it brings.

For example, I have a gym membership at Planet Fitness and often use their machines. Some HIT training states to train full body 1 time per month and they claim to make huge strength gains. Then I read your HIT theories that say 2 workouts per week. I am so confused. McGuff says this can take up to 21 days to occur. I am so confused about frequency. I made some gains when I waited 7 days but I made even more significant gains when I rested 21 days, so which frequency is better to follow?

There is no single frequency that works best for everybody. Recovery time varies considerably between individuals and requires some experimentation to determine. Assuming everything else is in order diet, sleep, etc. What is your opinion of Tom Venuto recommendation to do more sets. Then he resorted back to higher volume and continued gaining size.

Similar testimonials were provided by Arnold Schwarz. I continue 1 set training monitoring my frequency and continue excelling in strength with the hope that one day it will translate into size but all my workout buddies say I am wasting my time.

If a person is performing the exercise properly more than one work set is not required. If a person is not gaining I would question how hard they were training and whether they were getting adequate quality food and rest and allowing enough time between workouts for recovery.

Legs, maybe a set of crunches. No more than 3 or 4 total sets per workout, taking two or three days off between workouts. Has anyone used something similar? What kind of results? All feedback, including negative impressions are welcomed. The important thing is to measure what is important to you and keep track of how those measurements respond to changes in your training and diet.

Thought maybe a split might shake things up a bit. Switching workouts up can be deceiving — as others have mentioned, what you might think is progress might actually be just neural learning. There are some in the field of exercise science, who promote constantly changing exercises and style of execution in order to shock the muscles and therefore stimulate muscle growth.

At best no workout should be the same than the previous one if physical change is your primary goal and not strength increase. They state that a trainee can get tremendous strength increases if he stays on a non-varying routine of a few basic exercises for months after months or maybe years.

The central nervous system learns steadily to better execute the same exercises and so there is no need for the body to increase the mass of the involved muscles. There must be a different high intensity stimulus every time you train when you want your muscles to grow. It has to be a shocking experience so that your body has no other chance than to grow.

No, there is no truth to that. Neural adaptations precede hypertrophy, not the other way around. Etymology on the cutting edge. And is one way more correct than the others? The story of an imaginary word that managed to sneak past our editors and enter the dictionary. How to use a word that literally drives some people nuts. The awkward case of 'his or her'.

Words to improve your Scrabble game. Test your vocabulary with our question quiz! Other Words from routine Adjective routinely adverb. Noun drill , grind , groove , pattern , rote , rut , treadmill Synonyms: Adjective average , common , commonplace , cut-and-dried also cut-and-dry , everyday , garden-variety , normal , ordinary , prosaic , run-of-the-mill , standard , unexceptional , unremarkable , usual , workaday Antonyms: Adjective abnormal , exceptional , extraordinary , odd , out-of-the-way , strange , unusual Visit the Thesaurus for More.

Examples of routine in a Sentence Noun Grandma gets upset if we change her routine. A brisk walk is part of her morning routine. The job will be easier once you settle into a routine.

He criticized her routine absence from important meetings. The more you do it, the more routine it becomes. They hire high-school students for routine work such as filing.

Data entry becomes routine very quickly. Recent Examples on the Web:

Creative hobbies, such as writing, playing a musical instrument, painting, and cooking don't only offer a welcome break from routine but have. Follow our guide below to break your routine in 30 days to give yourself a fresh start. Then, let us know how it went. We bet you'll have a few stories to tell!. Is it time to take a Break from Routine? In my post Back to Routine – Does it have to be? I wrote about how being in our comfort zone is good.