Trying out some Arnold Schwarzenegger Style Training – Arnold Workout Split

I have been working out for a while now, training with
weights since 2011. I feel I am ready for some serious training that is why I
have decided to try out an Arnold Schwarzenegger style workout split; I will
share the split just now.  I have been
doing this one body part per workout thing for too long now, I don’t count abs
as I train those after workouts and on rest days, I started doing this in the beginning
of the year whereas before I trained abs every other day. I feel it’s time for
a change; my body is used to the old split now it’s time for a new one.

Arnold style workout Split
Young Arnold Schwarzenegger posing his biceps
Arnold style workout split

The Arnold Split I
am doing:

I got this split from;
this is going to be a little difficult but its easier compared to his other higher frequency workout split where he trained each major body part 3 times per week. I will make some minor adjustments which I will mention below.
Also I will be purchasing some creatine monohydrate and whey protein to aid
with my needs be it, energy, protein intake, recovery or repair of muscles. So
I feel it will be easier to cope with the demanding split, and I hope I will
make some good gains while maintaining a low body fat with this routine.
Day 1 and 4 –
chest and back

Bench press – 10 reps * 3-4 sets
Incline bench – 10 reps * 3-4 sets
Dumbbell Pull overs – 10 reps *3-4 sets
Chin up – 10 reps * 3-4 sets
Bent-over rows – 10 reps * 3-4 sets
Dead-lifts – 10 reps * 3-4 sets
Day 2 and 5 –
Shoulders and arms
Dumbbell lateral raise – 10*3
Upright row – 10*3
Military Press – 10*3
Seated Dumbbell curls – 10*3
21’s – repeat 3 times
Hammer curls – 10*3
Close grip bench press – 10*3
Barbell tricep extensions – 10*3
Day 3 and 6 – Legs
and lower back
Squat – 10*3
Lunge – 10*3
Standing calf raises – 10*3
Lower back
Stiff legged dead-lifts – 10*3
Good mornings – 10*3
*note that there are minor changes in this workout so it is
not exactly the same as the one in the link I gave above.

I usually work out 5 times a week and this kind of split is
for 6 days a week so I will not be doing this for 6 days a week. I will be
training 5 times a week and each week I will omit one workout from each group
for example one week I will train chest and back only once a week, then the other
week I will do chest and back twice but do legs and lower back once then again
do legs and lower back twice in the following week and do shoulders and arms
I have already done one workout of this split and I have to
say I enjoyed it, I trained chest and back, since chest and back are push pull
movements I find that they are complimentary and make for an awesome upper body
pump, my lose wife beater was tight by the time I was finished with my workout.
I had to drink a lot of water more than usual and it was a taxing workout but I
loved it. I am looking forward to doing the rest and getting used to doing this

Now Check out Arnold Schwarzenegger Working Out:

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