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Arnold Schwarzenegger Workout Book Pdf Free Download Arnold’S “Golden 6” 3-Day Full-Body Workout

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Arnold Schwarzenegger Workout Book Pdf Free Download Arnold’S “Golden 6” 3-Day Full-Body Workout arnold schwarzenegger workout book pdf free download Arnold’s “Golden 6” 3-Day Full-Body Workout. Which reminds of the legend Mike Mentzer, who also used and recommended 3-day full-body training plans (especially earlier in his career). And…that’s exactly how I train today. I simply get better results. I can generate direct growth stimulation in every single muscle 3 times a week , as opposed to once a week with a split routine. So before we look at Arnold’s routine , let me tell you that my free Targeted Hypertrophy Training workout will have you train your whole body with 19 total sets to failure on Monday and Friday, with 17 sets on Wednesday. But…there is also a 5-day split rotuine for you to cycle it with (alternating every 10 weeks). Download the totally free 3-day and 5-day/wk THT training routines; just enter your details below for immediate download. Don’t worry, there’s no spam, no BS, no weirdness. You’re about to get the best gains of your life… Arnold’s Golden Six Workout. So there are 20-21 sets to train your whole body across 6 different exercises. There are no weights for both chin-ups and sit-ups. Just do as many reps as you can to failure. Note: You might want to grab Arnold’s Encyclopedia of Modern Bodybuilding (UK link), since it’s pretty much the bible of bodybuilding! Do I recommend this workout? Yes, but only for beginners (less than 6 months training experience). Beyond that, there isn’t enough variation in exercises for full development. And there aren’t enough isolation exercises. For example, there is no direct targeting of the triceps like push downs, or shrugs for the traps.The best hypertrophy workout includes both compound and isolation exercises. I’ve said before to think of compound exercises as the bombs and isolation exercises as the snipers . You need both. Do you like this Golden Age of Bodybuilding Stuff? If so, I have put together 6 techniques from the “Golden Era ” that Arnold and others guys used to jack up their training intensity and ignite more growth. Enter your details below to get them immediately… Thanks! Here's what you wanted. Enjoy. So, give this a go if you’re within your first 6 months of training, then get your butt onto THT ! As I said above, you will train every muscle in your body with 19 total sets to failure on Monday and Friday, and 17 sets on Wednesday with a variation of compound and isolation movements. And… IT’S DAMN EFFECTIVE! Arnold Schwarzenegger Workout Routine. What does Arnold Schwarzenegger’s workout routine look like? Arnold Schwarzenegger is an Austrian-American actor, former bodybuilder, producer, director, and businessperson. Schwarzenegger holds multiple records in bodybuilding and he has won Mr. Olympia 7 times. Schwarzenegger is one of the most iconic bodybuilders in the game and many young bodybuilders consider him as their biggest inspiration. Within this article, we’ll discuss Arnold Schwarzenegger’s workout routine, diet, and supplements: Current Stats. Height: 188 cm – 6’2″ Weight: 106 kg – 235 pounds Age: 73 years old Birthday: 30th of July, 1947 Accolades: Mr. Olympia, Winner 1973. Workout Principles. In Schwarzenegger’s autobiography “Encyclopedia of Modern Bodybuilding”, he has revealed that he followed up a workout program that made him focus on the most important body parts twice a week. Schwarzenegger also has a lot of tips on how to manage your diet, he means that’s it important to take a multivitamin daily and to skip the dessert for the best result. Recommended Supplement Stack. Arnold Schwarzenegger’s Workout Routine. When Arnold Schwarzenegger prepared for Mr. Olympia he followed a strict and effective workout program. He looked to train each of his body parts to the maximum. His workout routine features basic exercises and weight training including main lifts. When he prepared for competitions he normally went to Gold’s Gym in California. Here is Arnold Schwarzenegger’s workout routine: Monday and Thursday: Chest, Abs, and Back. On Monday, Schwarzenegger performs a chest, abs, and back routine by doing a total of 5 exercises. Here is Arnold Schwarzenegger’s chest, abs, and back routine: 1. Flat-Barbell Bench Press and Barbell-Incline Bench Press (5 sets, 30, 12, 10, 8, 6 reps) 2. Dumbbell Flyes and Dumbbell Pull-Over (5 sets, 30, 12, 10, 8, 6 reps) 3. Wide-grip Chin-Up (4 sets, reps to failure) 4. Hanging Leg Raise (5 sets, 25 reps) 5. Bent-Over Barbell Row and Bent-Over Two-Dumbbell Row (5 sets, 30, 12, 10, 8, 6 reps) Tuesday and Friday: Shoulder, Arm, and Triceps. On Tuesday, he hits a shoulder, arm, and triceps routine by doing a total of 7 exercises with an average of 5 sets and 30 reps. Here is Arnold Schwarzenegger’s shoulder, arm, and triceps routine: 1. Clean and Press (5 sets, 5 reps) 2. Standing Dumbbell Press and Front Dumbbell Raise (5 sets, 30, 12, 10, 8, 6 reps) 3. Lateral Raise, Upright Row, and Barbell Curl (5 sets, 30, 12, 10, 8, 6 reps) 4. Incline Dumbbell Curl, Concentration Curls, and Close-Grip Barbell Bench-Press (5 sets, 30, 12, 10, 8, 6 reps) 5. Barbell Skull-crushers and Dumbbell One-Arm Triceps-Extension (5 sets, 30, 12, 10, 8, 6 reps) 6. Wrist Curls and Reverse Wrist Curls (5 sets, 30, 12, 10, 8, 6 reps) 7. Decline Sit-up (5 sets, 25 reps) Wednesday and Saturday: Legs. On Wednesday, Schwarzenegger performs a legs routine by doing 6 different exercises. Here is Arnold Schwarzenegger’s legs routine: 1. Barbell Squat and Stiff-Legged Barbell Deadlift (5 sets, 8-12 reps) 2. Good Morning (5 sets, 8-12 reps) 3. Barbell Lunge (5 sets, 8-12 reps) 4. Leg Extensions and Seated Leg Curl (5 sets, 8-12 reps) 5. Standing Calf Raises and Seated Calf Raise (5 sets, 8-12 reps) 6. Kneeling Cable Crunch (4 sets, 25 reps) Sunday: Rest. On Sunday, Arnold Schwarzenegger rests and refuels his system with healthy food. Arnold Schwarzenegger’s Diet. Arnold Schwarzenegger put a lot of effort to focus on a healthy diet. He is not shy to refuel his system with lots of vegetables, fats, and grains. He enjoys eating red meat, bacon, and egg yolks as well. Arnold Schwarzenegger Volume Workout Routines. The following are two typical workouts and split structures used by 7 time Mr. Olympia Arnold Schwarzenegger. They features a high frequency and high volume approach, training each major muscle group 2-3 times per week. Arnold's Stats. 7 time Mr. Olympia - 1970-75, 1980 Height - 6'2" Weight - 235 lbs Arms - 22 inches (Many sources claim this number to be inflated) Chest - 57 inches Waist - 34 inches Deadlift - 710 pounds Bench Press - 440 pounds Squat - 470 pounds. Recommended: Need help building muscle? Take our Free Muscle Building Course. Arnold's Eating Plan. Arnold backed up this hardcore style of training with plenty of food, and a focus on good nutrition. He structured his eating plan using the following principles: Frequent Feeding - 5-6 feedings per day: 3 whole food meals and 2-3 whole food "snacks". Calories - Up to 5,000 calories per day. Protein Intake - 300 plus grams of protein. Post-Workout Carbs - Carbs within 30 minutes after finishing a workout. Protein Shakes - Use if needed to get in your daily protein. Arnold Schwarzenegger Workout Variation #1. Each major bodypart is trained 2 times per week. This Arnold Schwarzenegger workout variation was featured in the book The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger and Bill Dobbins. Day 1 - Chest and Back Day 2 - Shoulders and Arms Day 3 - Legs and Lower Back Day 4 - Chest and Back Day 5 - Shoulders and Arms Day 6 - Legs and Lower Back Day 7 - Rest. Notes : Attempt to reach failure around 10 reps for your first set of each exercise. Arnold Schwarzenegger Chest & Back Workout. Exercise Sets Rep Goal Bench Press 3-4 10 Incline Bench Press 3-4 10 Dumbbell Pullovers 3-4 10 Chin Up 3-4 10 Bent Over Row 3-4 10 Deadlift 3-4 10 Crunches 5 25. Arnold Schwarzenegger Shoulders & Arms Workout. Exercise Sets Rep Goal Barbell Clean and Press 3-4 10 Dumbbell Lateral Raise 3-4 10 Upright Row 3-4 10 Military Press 3-4 10 Standing Barbell Curl 3-4 10 Seated Dumbbell Curl 3-4 10 Close Grip Bench Press 3-4 10 Standing Barbell Tricep Extension 3-4 10 Wrist Curls 3-4 10 Reverse Wrist Curls 3-4 10 Reverse Crunch 5 25. Arnold Schwarzenegger Legs & Lower Back Workout. Exercise Sets Rep Goal Squat 3-4 10 Lunge 3-4 10 Leg Curl 3-4 10 Stiff Leg Deadlift 3-4 10 Good Mornings 3-4 10 Standing Calf Raise 3-4 10 Crunches 5 25. Arnold Schwarzenegger Workout Variation #2. Each major bodypart is trained 3 times per week. This Arnold Schwarzenegger workout variation is a typical example of his higher frequency workouts. Day 1 - Chest, Back and Legs Day 2 - Shoulders and Arms Day 3 - Chest, Back and Legs Day 4 - Shoulders and Arms Day 5 - Chest, Back and Legs Day 6 - Shoulders and Arms Day 7 - Rest. Arnold Schwarzenegger Chest, Back, & Legs Workout. Exercise Sets Rep Goal Bench Press 5 6-10 Dumbbell Flye 5 6-10 Incline Bench Press 6 6-10 Cable Crossovers 6 10-12 Dips 5 Failure Dumbbell Pullover 5 10-12 Wide Grip Pull Up 6 Failure T Bar Row 5 6-10 Seated Pulley Row 6 6-10 One Arm Dumbbell Row 5 6-10 Stiff Leg Deadlift 6 15 Squat 6 8-12 Leg Press 6 8-12 Leg Extension 6 12-15 Leg Curl 6 10-15 Barbell Lunge 5 15 Standing Calf Raise 10 10 Seated Calf Raise 8 15 One Leg Dumbbell Calf Raise 6 12 Wrist Curl 4 10 Reverse Barbell Curl 4 8 Wrist Roller Machine 4 Failure Non-Stop Abs Training 30 Minutes By Instinct.
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