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.
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.
 |
| Young Arnold Schwarzenegger posing his biceps Arnold style workout split |
The Arnold Split I
am doing:
I got this split from http://www.muscleandstrength.com/workouts/arnold-schwarzenegger-volume-workout-routines;
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.
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
chest and back
Chest
Bench press – 10 reps * 3-4 sets
Incline bench – 10 reps * 3-4 sets
Dumbbell Pull overs – 10 reps *3-4 sets
Back
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
Shoulders and arms
Shoulders
Dumbbell lateral raise – 10*3
Upright row – 10*3
Military Press – 10*3
Arms
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
and lower back
Legs
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.
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
once.
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
once.
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
split.
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
split.
Now Check out Arnold Schwarzenegger Working Out:
