..from"HowtoGainWeight,TrainHard,GetMassive" byArnoldSchwarzenegger astoldtoGeneMozee(Ironman,March1994)... "Heavymovementsstimulatethedeeplyingmusclefibersthatlightermovementsn everreach.Theobjectiveistousefewerexercises,employheavierpoundagesan dtrainyourwholebodyinoneworkout.Igainedmostofmyweightandmassivene ssonaprogramof10exercisesthatIperformedthreetimesaweek.AfterIrea chedasatisfactorybodyweight,Ichangedovertothemoreadvancedsplitsystem andbegantrainingsixdaysaweek." "Ifyouneedtoputon20poundsormore,thefollowingprogramisforyou." GainWeightRoutine Squats5x8,8,6,6,6 BenchPresses5x8,8,6,6,6 InclinePresses5x8,8,6,6,6 WideGripChins5x810 BentOverRows5x8,8,6,6,6 BehindtheNeckPresses5x8,8,6,6,6 BarbellCurls5x8,8,6,6,6 LyingTricepsExtensions5x8,8,6,6,6 Deadlifts5x35(buildinguptoonemaxset) MachineCalfRaises5x1015 Mon,Wed,Fri Chest: Benchpress5x610 Flatbenchflyes5x610 Inclinebenchpress6x610 Cablecrossovers6x1012 Dips(bodyweight)5xfailure Dumbellpullovers5x1012. Back: Widegripchins(tofront)6xfailure Tbarrows5x610 Seatedpulleyrows6x610 Onearmdumbellrows5x610 Straightlegdeadlifts6x15 Legs: Squats6x812 Legpress6x812 Legextensions6x1215 Legcurls6x1012 Barbelllunges5x15 Calves: Standingcalfraises10x10 Seatedcalfraises8x15 Onepleggedcalfraises(holdingdumbells)6x12 Forearms: Wristcurls(forearmsonknees)4sets,10reps Reversebarbellcurls4sets,8reps Wrightrollermachinetofailure Abs: ½hourofavarietyofnonspecificabdominalexercises,donevirtuallynonstop. Tues,Thurs,Sat Biceps: Barbellcurls6x610 Seateddumbellcurls6x610 Dumbellconcentrationcurls6x610 Triceps: Closegripbenchpresses6x610 Pushdowns6x610 Frenchpress(barbell)6x610 Onearmtricepsextensions(dumbell)6x610 Shoulders: Seatedbarbellpresses6x610 Lateralraises(standing)6x610 Reardeltlateralraises5x610 Cablelateralraises5x1012 Calves,Forearms&Abs: SameasMonday,Wednesday,Fridayworkout TheRegParkBeginnerRoutine HereisaworkoutthatheandArnoldusedwithgreatsuccess(providedbyKayaP ark,Reg'sgrandson) WorkoutA BackSquats5x5 ChinUpsorPullUps5x5 DipsorBenchPress5x5 WristWork2x10 Calves2x1520 WorkoutB FrontSquats5x5 Rows5x5 StandingPress5x5 Deadlifts3x5(2warmupsetsand1"stabilizerset") WristWork2x10 Calves2x1520 Week1:A,B,A Week2:B,A,B Week3:A,B,etc ----------------------- RegPark'sPowerTraining Schedule1Tobeperformed3x/weekfor5weeksbeforecontinuingontoSchedule 2 BackSquat5x5 BenchPress5x5 PowerClean8x2 StandingPress5x5 BarbellCurl3x5strict,add2030lbsthen2x5cheatcurls Deadlift5x1,workinguptoatopweight(OnlyperformedonDay3)Beginnerss houlddo1x5 Schedule2Tobeperformed3x/weekfor5weeks. FrontSquat5x5 CleanandPress,warmupw/2setsof2,5x2Stabilizingsets.Optionallyperform 2moresetsof3PushJerks UprightRow5x5 Dips5x8 DumbbellCurls5x5 Deadlift5x1,workinguptoatopweight(OnlyperformedonDay3)Beginnerss houlddo1x5.