ARNOLD'S WORKOUT ROUTINE

Arnold's Philosophy that he abides to religiously
"The secret is to make your mind work for you not against you"

Arnold's advice for beginners in Bodybuilding is to start slowly than to quit quickly.

Three tasks are important for getting a Hard Ripped Muscular Body.

1. INTENSE WORKOUT
2. PROPER AND COMPLETE NUTRITION
3. ADEQUATE REST

INTENSE WORKOUT:


Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6

sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs:
Nonstop instinct training for 30 minutes
Tues, Thurs, Sat
Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) -

6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10

reps
One-arm dumbbell triceps extensions (exterior head) -

6 sets, 6-10 reps

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps

These intense exercises will exhasut you and thus you will get Bigger, Muscular and Stronger.
NOTE:
Exercises of different parts of the body should be distributed across different days of the week.

PROPER AND COMPLETE NUTRITION

• Eat 5 to 6 small meals a day.
• Eat carbs half an hour before exercising and after exercising such as banana,yogurt,oats.
  
• Eat 30 to 50 grams of protein in each meal.
• Eat between 60 to 100 grams of carbohydrates per day.
• Eat not more than 3 eggs a day.
• Substiture beef and pork with turkey,chicken and fish.
• Avoid Sugar, it contains empty calories, instead have fresh fruits.
• Use protein supplements shuch as Whey(most preferred), Creatine to get sufficient amount of proteins.
• Never forget to drink your protein supplement after you finish your workout.
• SAY NO TO SMOKING
• STAY AWAY FROM STEROIDS AND OTHER DRUGS.

ADEQUATE REST

• Workout 4 days a week and rest for 3 days.
• Sleep for at least 8 hours, when you Rest your muscle starts its building process and it eventually grows so if you do not rest that muscle building process is interrupted, Hence for optimal results please consider Rest as an important criteria and sleep for atleast 8 hours in the night.

Follow these simple advices from the master of Bodybuilding Mr. Arnold Schwarzenegger and see the diffrence.

Happy Bodybuilding,

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