- The first stage includes the main training program:
- The second stage of exercises includes the main training program:
- Video "Arnold Schwarzenegger training"
Arnold Schwarzenegger training program from his book "The Modern Encyclopedia of Bodybuilding."
Content
- 1 The first stage includes the main training program:
- 1.1 Exercises to do on Monday and Thursday:
- 1.2 Exercises to do on Tuesdays and Fridays:
- 1.3 Exercises to be performed on Wednesday and Saturday:
- 2 The second stage of exercises includes the main training program:
- 2.1 Exercises to be performed on Mondays, Wednesdays, Fridays.
- 2.2 Exercises to be performed on Tuesdays, Thursdays, Saturdays.
- 3 Video “Arnold Schwarzenegger Training”
The first stage includes the main training program:
On Monday, you need to do exercises on the chest, abdominals, back.
On Tuesday, you need to do exercises on the shoulders, upper and lower parts of the forearm, abdominals.
On Wednesday, you need to do exercises on the hips, lower leg, lower back, abdominals.
On Thursday, you need to do exercises on the chest, back, abdominals.
On Friday, we do exercises on the shoulders, upper and lower parts of the forearm, abdominals.
On Saturday, you need to do exercises on the hips, lower legs, lower back, abdominals.
In this program, you must always perform 5 approaches, and in each approach do 10-12 repetitions.
Exercises to do on Monday and Thursday:
1) Chest exercises.
1. On a horizontal bench we do a bench press of a bar lying
2. On an inclined bench we do a bench press lying
3. In the prone position, lower your bent arms with a barbell over your head.
2) Exercises on the back.
1. We do pull-ups on the crossbar (at first, do as much as you can, and then, until you reach 50 repetitions)
2. We make the draft of the bar to the belt
3. Do deadlifts 3 sets of 10, 6, 4 reps, respectively
3) Abdominal exercises
1. Do a leg lift of 5-6 sets of 25 reps.
Exercises to do on Tuesdays and Fridays:
1) Shoulder exercises
1. Raise the barbell to the chest and do a bench press
2. Raise your hands with dumbbells through different sides.
3. We make the pull of a heavy barbell to the chin in a standing position; 3 sets of 10, 6, 4 repetitions respectively.
4. We do a push of the bar above the head; 3 sets of 6, 4, 2 repetitions respectively.
2) Exercises on the upper parts of the forearm.
1. In a standing position, bend your arms with a barbell
2. In a sitting position, bend your arms with dumbbells
3. On a horizontal bench we do a bench press with a narrow grip lying
4. In a standing position, we do the straightening of the hands at the elbows with a barbell
3) Exercises on the lower parts of the forearm.
1. We do the bending of the hands in the wrists with a grip from the bottom
2. Do bending the arms with a grip on top of the wrists
4) Abdominal exercises
1. On an inclined bench from a prone position, do a trunk lift; 5 sets of 25 reps
Exercises to be performed on Wednesday and Saturday:
1) Hip exercises.
1. We do squats
2. Making deep lunges forward
3. Lying on your stomach, bend your knees
2) Shin exercises
1. From a standing position, rise on toes; do 5 sets of 15 reps.
3) Lower back exercises
1. We do deadlift on straight legs; 3 sets of 10, 6, 4 reps
2. Do forward bends on the shoulders with a barbell; 3 sets of 10, 6, 4 reps.
4) Abdominal exercises
1. Do a leg lift; 5 sets of 25 reps each.
The second stage of exercises includes the main training program:
On Monday, we do exercises on the chest, back, hips, legs, abdominals.
On Tuesday, we do exercises on the shoulders, lower back, upper and lower parts of the forearms, abdominals.
On Wednesday, we do exercises on the chest, back, hips, legs, abdominals.
On Thursday, we do exercises on the shoulders, lower back, upper and lower parts of the forearms, abdominals.
On Friday, we do exercises on the chest, back, hips, legs, abdominals.
On Saturday, we do exercises on the shoulders, lower back, upper and lower parts of the forearms, abdominals.
In this program, you need to perform 5 sets of 8-12 repetitions.
Exercises that should be performed on Mondays, Wednesdays, Fridays.
1) Chest exercises.
1. On a horizontal bench we do a bench press of a bar lying
2. On an inclined bench we do a bench press lying
3. In the prone position, lower your bent arms with a barbell behind your head
2) Exercises on the back.
1. We pull ourselves up on the crossbar, (each time do as many repetitions as you can, until their total number reaches 50).
2. In the slope we make the rod pull to the belt
3. We do deadlift; 3 sets of 10, 6, 4 reps
3) Hip exercises
1. We do squats
2. Lying on your stomach, doing leg curl
3. Making deep lunges forward
4) Shin exercises
1. In a standing position we make rises on toes; 5 sets of 10-15 repetitions each
5) Abdominal exercises
1. Do a leg lift; 5 repetitions of 25 repetitions
Exercises to be performed on Tuesdays, Thursdays, Saturdays.
1) Shoulder exercises
1. We do the lifting of the barbell to the chest and then do the bench press
2. Through the sides we raise the arms with dumbbells
3. In a standing position, we make the pull of a heavy barbell to the chin; 3 sets of 10, 6, 4 reps
4. We do a push of the bar above the head; 3 sets of 6, 4, 2 reps
2) Lower back exercises
1. On straight legs, do deadlift; 3 sets of 10, 6, 4, reps
2. From a standing position we make forward inclinations with a barbell on our shoulders; 3 sets of 10, 8, 6 reps
3) Upper forearm exercises
1. In a standing position we do bending of hands with a barbell
2. In the sitting position, we bend our arms with two dumbbells
3. On a horizontal bench lying we do a bench press with a narrow grip
4. From the standing position we do the French bench press
4) Lower forearm exercises
1. With the grip below we do the bending of the hands in the wrists
2. With a grip on top, we do the bending of the hands in the wrists
5) Abdominal exercises
1. Lying on an inclined bench, do the lifting of the body; 5 sets of 25 repetitions.
Think for yourself whether this program is suitable for you or not. From myself, I can only say that this program contains many exercises that can be performed during a workout. Therefore, you must know if you can train at that pace, if so, then proceed. Good luck!
Video "Arnold Schwarzenegger training"
