Originally Posted by polak
Swede and Carl have given you some great advice. I simply want to chime in on Arnold's "routine". Arnold didn't actually gain most of his mass on that routine. Most of his size and strength were build using a fullbody workout, training 3 days per week.
Here is something I wrote that explains it in detail:
Why You Shouldn’t Do Arnold Schwarzenegger Style Volume Workouts - Primal Lifter
Here is a quote from Arnold himself:
When I was trying to get bigger in my early days of training, I followed a routine called the Golden Six. I made tremendous gains on this program and do did many others who trained at my gym in Munich.
Arnold did the following exercises 3x a week:
1.) Barbell Squats. This exercise not only develops the lower body, but it strengthens the heart and lungs while improving the general circulation as well. Use a weight that will permit you to perform 4 sets of 10 reps. Always lower yourself until your upper thighs are at least parallel to the floor, and keep your back flat.
2.) Barbell Bench Presses. This is my favorite upper body exercise, and almost every training program I’ve ever used includes it. Take a fairly wide grip — your hands about 32 inches apart. Inhale as you lower the bar to your nipples and exhale as you push it back to arms’ length. Don’t bounce the weight off your chest. 3 sets of 10 reps.
3.) Chins. If you have limited training experience you may find chins difficult at first. If you have a lat machine, you can perform pulldowns until you’ve developed sufficient strength to do chins. Use a fairly wide grip and try to bring your chin over the bar. Do as many reps as you can for 3 sets.
4.) Overhead Presses. This exercise reigns supreme for widening and thickening the shoulders. I prefer to do it seated and often press behind the neck. Use a wide grip — your thumbs about six inches wider than your delts on each side. Lower the weight slowly and don’t pause at the bottom. 4 sets of 10 reps.
5.) Barbell Curls. The triceps have already been thoroughly exercised during the bench press and the overhead press. Use a shoulder width grip and a weight you can curl without any body movement. Don’t let your elbows move away from the sides of your body, make sure you straighten your arms completely before each rep and do 3 sets of 10 reps.
6.) Bent-Knee Situps. It’s only sensible to keep your midsection firm and toned when gaining muscular weight. Situps also improve digestion and elimination as well. Don’t pause between reps and continue for 20 or as many reps as you can do without stopping. Do 3 or 4 sets.
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