BAR ROWBAR ROW - Arnold Training TIPS

T-BAR ROW

Grasp the bar with an overhand grip. Keeping your back flat, begin with your arms extended below you, then pull your elbows back and Grasp the bar with an overhand grip. Keeping your back flat, begin with your arms extended below you, then pull your elbows back and behind you as high as you can, bringing the weight in toward your chest.

behind you as high as you can, bringing the weight in toward your chest.

WORKOUT #1 WORKOUT #1 EXERCISE

EXERCISE SETS SETS REPSREPS Barbell

Barbell Bench Bench Press Press (warm-up) 1 (warm-up) 1 3030 Barbell

Barbell Bench Bench Press^ Press^ 5 5 20-6*20-6*

Wide-Grip

Wide-Grip Pull-Up Pull-Up 5 5 15-8*15-8*

Incline

Incline Barbell Barbell Press^ Press^ 5 5 10-1510-15 T-Bar

T-Bar Row Row 5 5 10-1510-15 Flat-Bench

Flat-Bench Dumbbell Dumbbell Flye^ Flye^ 5 5 10-1510-15 Bent-Over

Bent-Over Barbell Barbell Row Row 5 5 10-1510-15 Weighted

Weighted Dip^ Dip^ 5 5 1515 Close-Grip

Close-Grip Chin Chin 5 5 1212 Straight-Arm

Straight-Arm Pullover Pullover 5 5 15-2015-20

*Start these pyramid sets with light weight for high reps and progressively add weight on each set. ^Superset this movement with the one

*Start these pyramid sets with light weight for high reps and progressively add weight on each set. ^Superset this movement with the one immediately following without stopping to rest between them. Rest only after you finish the entire superset and repeat.

immediately following without stopping to rest between them. Rest only after you finish the entire superset and repeat.

WIDE-GRIP PULL-UP WIDE-GRIP PULL-UP

Use an overhand, wider-than-shoulder-width grip on a pull-up bar. (The key is to go as wide as you possibly can.) Start from a hanging Use an overhand, wider-than-shoulder-width grip on a pull-up bar. (The key is to go as wide as you possibly can.) Start from a hanging position, arms and body extended toward the floor. Pull yourself up to the bar explosively until your chest nearly touches it and lower position, arms and body extended toward the floor. Pull yourself up to the bar explosively until your chest nearly touches it and lower

yourself back to the hanging position, arms extended but not locked out.

FLAT-BENCH DUMBBELL FLYE FLAT-BENCH DUMBBELL FLYE

Start with the dumbbells at arms' length above your chest and lower them in a wide arc out to your sides until you feel a stretch in your Start with the dumbbells at arms' length above your chest and lower them in a wide arc out to your sides until you feel a stretch in your chest. Contract your pecs to return to the start, keeping your elbows slightly bent throughout.

chest. Contract your pecs to return to the start, keeping your elbows slightly bent throughout.

Biceps Peak Workout Biceps Peak Workout

THE KEY TO MY MOUNTAINOUS BICEPS PEAK was my supinating technique, in which I'd turn my palms out and squeeze my biceps THE KEY TO MY MOUNTAINOUS BICEPS PEAK was my supinating technique, in which I'd turn my palms out and squeeze my biceps extra-hard at the top of each rep of my dumbbell exercises. (Such supination obviously can't be achieved with a barbell.) And I was

extra-hard at the top of each rep of my dumbbell exercises. (Such supination obviously can't be achieved with a barbell.) And I was adamant about feeling the burn in the muscle belly. Remember, there's no growth without pain. But don't take this to mean that I didn't do adamant about feeling the burn in the muscle belly. Remember, there's no growth without pain. But don't take this to mean that I didn't do barbell curls; my staple biceps exercises were standing barbell curls (with a slight cheat) and EZ-bar preacher curls. High volume worked barbell curls; my staple biceps exercises were standing barbell curls (with a slight cheat) and EZ-bar preacher curls. High volume worked

for me; I typically did 15 sets or more per workout.

WORKOUT #2 WORKOUT #2 EXERCISE

EXERCISE SETS SETS REPSREPS Incline

Incline Supinating Supinating Dumbbell Dumbbell Curl Curl 5 5 1010 Supinating

Supinating Alternate Alternate Dumbbell Dumbbell Curl 5 Curl 5 1010 Concentration

Concentration Curl Curl 5 5 1010

Traps Workout Traps Workout

To maximize growth response, blast one or more muscles at a time.

I TRAINED TRAPS TWICE A WEEK following delts the last 60 days before a competition. What's notable about this workout is that it's I TRAINED TRAPS TWICE A WEEK following delts the last 60 days before a competition. What's notable about this workout is that it's not a conventional tri-set--I actually rested 30 seconds between exercises instead of taking virtually no break, like when I supersetted chest not a conventional tri-set--I actually rested 30 seconds between exercises instead of taking virtually no break, like when I supersetted chest and back. Regardless, this routine helped me add considerably more mass to my already impressive most-muscular pose.

and back. Regardless, this routine helped me add considerably more mass to my already impressive most-muscular pose.

WORKOUT #3 WORKOUT #3 EXERCISE

EXERCISE SETS SETS REPSREPS Barbell

Barbell Shrug^ 4 Shrug^ 4 88 Upright

Upright Row^ Row^ 4 4 88 Dumbbell

Dumbbell Shrug^ Shrug^ 4 4 8-108-10

^Do a tri-set by doing the first exercise for the prescribed reps, taking a short break and doing the next two in the same pattern, resting

^Do a tri-set by doing the first exercise for the prescribed reps, taking a short break and doing the next two in the same pattern, resting longer only after you complete all three movements. Repeat three more times.

longer only after you complete all three movements. Repeat three more times.

Calves Workout Calves Workout

To maximize growth response, blast one or more muscles at a time.

AT THE HEIGHT OF MY BODYBUILDING CAREER in the 1970s, calf training was my highest priority: I often trained calves six days AT THE HEIGHT OF MY BODYBUILDING CAREER in the 1970s, calf training was my highest priority: I often trained calves six days a week, with anywhere from 9-20 total sets. The routine here is but one sample of how I trained them; I can't stress enough the importance a week, with anywhere from 9-20 total sets. The routine here is but one sample of how I trained them; I can't stress enough the importance of varying the exercises and intensity techniques, like partial reps, rest-pauses and 21s, when working your lower legs. And no matter of varying the exercises and intensity techniques, like partial reps, rest-pauses and 21s, when working your lower legs. And no matter which calf exercise you perform, always be sure to get a full stretch at the bottom of the movement and go as high on your toes as possible which calf exercise you perform, always be sure to get a full stretch at the bottom of the movement and go as high on your toes as possible at the top (except when doing partial reps).

at the top (except when doing partial reps).

WORKOUT #4 WORKOUT #4 EXERCISE

EXERCISE SETS SETS REPSREPS Donkey

Donkey Calf Calf Raise* Raise* 6 6 10-1510-15 Seated

Seated Calf Calf Raise Raise 6 6 10-1510-15 Leg

Leg Press Press Calf Calf Raise Raise or or Standing Standing Calf Calf Raise Raise 6 6 10-1510-15

*For resistance, I had 2-3 bodybuilders sit on my back as I leaned over a bench. Use a donkey machine instead.

Forearms Workout Forearms Workout

To maximize growth response, blast one or more muscles at a time.

AT A TIME WHEN I WANTED TO BRING UP MY FOREARMS, I began training them six days a week at the end of my biceps/triceps AT A TIME WHEN I WANTED TO BRING UP MY FOREARMS, I began training them six days a week at the end of my biceps/triceps workouts. I set up my program by alternating every other day between training my forearm extensors with reverse curls (Tuesdays,

workouts. I set up my program by alternating every other day between training my forearm extensors with reverse curls (Tuesdays,

Thursdays and Saturdays) and my forearm flexors with wrist curls (Mondays, Wednesdays and Fridays). My diligence paid off in the form Thursdays and Saturdays) and my forearm flexors with wrist curls (Mondays, Wednesdays and Fridays). My diligence paid off in the form of thicker and fuller lower arms. When I no longer needed to direct special attention to my forearm muscles, I typically trained them after of thicker and fuller lower arms. When I no longer needed to direct special attention to my forearm muscles, I typically trained them after working my biceps and triceps three days a week.

working my biceps and triceps three days a week.

WORKOUT #5 WORKOUT #5 EXERCISE

EXERCISE SETS SETS REPSREPS FLEXORS (DAYS 1, 3, 5)

FLEXORS (DAYS 1, 3, 5) Barbell

Barbell Wrist Wrist Curl Curl 5 5 1010 Dumbbell

Dumbbell Wrist Wrist Curl Curl 5 5 1010 EXTENSORS (DAYS 2, 4, 6) EXTENSORS (DAYS 2, 4, 6)

Barbell

Barbell Reverse Reverse Curl Curl 5 5 10-1210-12 Preacher

Preacher Reverse Reverse Curl Curl 5 5 10-1210-12 BY ARNOLD SCHWARZENEGGER BY ARNOLD SCHWARZENEGGER Accentuate the positive

Accentuate the positive Flex

Flex,, Feb, 2005Feb, 2005 by by Arnold Schwarzenegger Arnold Schwarzenegger

From the first time I picked up a barbell as a gawky 15-year-old kid in Austria, I fell in love with bodybuilding. I fell in love with the feel From the first time I picked up a barbell as a gawky 15-year-old kid in Austria, I fell in love with bodybuilding. I fell in love with the feel of muscles aching, of saying the day after a chest workout, "Wow! My chest and triceps are really sore today." (Before I took up training, I of muscles aching, of saying the day after a chest workout, "Wow! My chest and triceps are really sore today." (Before I took up training, I didn't even know what triceps were!) For me, as I know it is for you, the joy of training--of adopting a 24/7 bodybuilding

didn't even know what triceps were!) For me, as I know it is for you, the joy of training--of adopting a 24/7 bodybuilding lifestyle--represents a sense of satisfaction that we can only really share with each other.

represents a sense of satisfaction that we can only really share with each other.

We know the feeling of eager anticipation in the hour or two before a workout; of running through the workouts mentally; of knowing, We know the feeling of eager anticipation in the hour or two before a workout; of running through the workouts mentally; of knowing, before we even enter the gym, that we are primed to unleash our best efforts. We know the exhilaration from hitting the shower after a before we even enter the gym, that we are primed to unleash our best efforts. We know the exhilaration from hitting the shower after a pulverizing workout and the satisfaction of a job well done. We know the feeling of walking down the street with our muscles tight and full.

pulverizing workout and the satisfaction of a job well done. We know the feeling of walking down the street with our muscles tight and full.

We know the feeling of confidence and self-respect that bodybuilding, like almost nothing else, can give us.

The values that bodybuilding gave me have served me well throughout my acting and political careers. I've been on movie sets where I The values that bodybuilding gave me have served me well throughout my acting and political careers. I've been on movie sets where I heard other actors whining about filming going on after midnight. They would moan, "I can't take it anymore. I have to call my agent. I've heard other actors whining about filming going on after midnight. They would moan, "I can't take it anymore. I have to call my agent. I've had it." I would think to myself, What have you had? What are you complaining about? You're not in a war. You're not a single parent had it." I would think to myself, What have you had? What are you complaining about? You're not in a war. You're not a single parent trying to support your kids on one income. You have nothing to complain about. Get over it, wimp.

trying to support your kids on one income. You have nothing to complain about. Get over it, wimp.

While I was campaigning both for the governorship of California and on behalf of the president before last November's elections, my While I was campaigning both for the governorship of California and on behalf of the president before last November's elections, my advisers would often try to tell me that I couldn't possibly fulfill all the obligations I had set for myself. I would immediately counter, "You advisers would often try to tell me that I couldn't possibly fulfill all the obligations I had set for myself. I would immediately counter, "You think this is tough--you should try my chest-back superset workout." Campaigning is never arduous for me, because bodybuilding taught think this is tough--you should try my chest-back superset workout." Campaigning is never arduous for me, because bodybuilding taught me that if you want something badly enough, you have to work for it and be willing to go the whole nine yards in pursuit of it. And while me that if you want something badly enough, you have to work for it and be willing to go the whole nine yards in pursuit of it. And while doing it, you must remain 100% positive at all times, otherwise you will never reach your goal.

doing it, you must remain 100% positive at all times, otherwise you will never reach your goal.

In an era when pessimism often seems a preferred option, I continue to remain positive in all areas of my life including, of course, In an era when pessimism often seems a preferred option, I continue to remain positive in all areas of my life including, of course, bodybuilding. It is an outlook shared by the editors and staff at FLEX and MUSCLE & FITNESS. They celebrate bodybuilding as the bodybuilding. It is an outlook shared by the editors and staff at FLEX and MUSCLE & FITNESS. They celebrate bodybuilding as the

totally positive experience it is and as an endeavor that anyone can benefit from. The stacks of letters they receive daily from readers across totally positive experience it is and as an endeavor that anyone can benefit from. The stacks of letters they receive daily from readers across the globe are testament to the success of their efforts and give them a clear mandate to continue in this direction. I am proud of my position the globe are testament to the success of their efforts and give them a clear mandate to continue in this direction. I am proud of my position on these magazines, for they echo my own message that bodybuilding should be used, above all, as a positive force for change within on these magazines, for they echo my own message that bodybuilding should be used, above all, as a positive force for change within oneself. I'm sure you will agree; in fact, I'm positive.

oneself. I'm sure you will agree; in fact, I'm positive.

By Governor Arnold S

By Governor Arnold Schwarzenegger chwarzenegger Peak performance: building biceps

Peak performance: building biceps peaks requires concentration … curlspeaks requires concentration … curls Flex

Flex,, Feb, 2005Feb, 2005 by by Arnold Schwarzenegger Arnold Schwarzenegger

Every bodybuilder wants peaked biceps. There may be no bodypart more impressive than a spectacularly developed arm capped by a Every bodybuilder wants peaked biceps. There may be no bodypart more impressive than a spectacularly developed arm capped by a Matterhorn of muscle. To anyone who is looking to add height to his biceps, I have news you may not want to hear--you might not be able Matterhorn of muscle. To anyone who is looking to add height to his biceps, I have news you may not want to hear--you might not be able to build peaks like mine. Sorry. That doesn't mean you shouldn't try.

to build peaks like mine. Sorry. That doesn't mean you shouldn't try.

Everyone is born with a different set of genes, including those that determine muscle size and shape. Some people naturally have the ability Everyone is born with a different set of genes, including those that determine muscle size and shape. Some people naturally have the ability to put on great amounts of muscle mass, while others have to fight for every pound. Some have long full muscle bellies, while others have to put on great amounts of muscle mass, while others have to fight for every pound. Some have long full muscle bellies, while others have muscles that are shorter or less round. The kind of muscles you inherit is pretty much the luck of the draw, and since you can't choose your muscles that are shorter or less round. The kind of muscles you inherit is pretty much the luck of the draw, and since you can't choose your parents, you'll have to make the best of what you've got.

parents, you'll have to make the best of what you've got.

Most important is that you work to maximize your own potential, whatever it is. I was fortunate enough to be born with good muscle shape Most important is that you work to maximize your own potential, whatever it is. I was fortunate enough to be born with good muscle shape and fullness, particularly in my biceps. From the very start of my bodybuilding career at age 15, my biceps were a strong point, and I found and fullness, particularly in my biceps. From the very start of my bodybuilding career at age 15, my biceps were a strong point, and I found that they were very responsive to almost anything I did to them.

that they were very responsive to almost anything I did to them.

In the beginning, I performed a lot of barbell cheat curls to bulk up my biceps. As I began to progress, I realized that bodybuilding was In the beginning, I performed a lot of barbell cheat curls to bulk up my biceps. As I began to progress, I realized that bodybuilding was about more than just slapping muscle onto my body. I discovered that I needed to sculpt my muscles, the same way in which a sculptor about more than just slapping muscle onto my body. I discovered that I needed to sculpt my muscles, the same way in which a sculptor molds clay into a beautiful form. So, I looked at how different exercises affected my muscles and started to arrange them according to my molds clay into a beautiful form. So, I looked at how different exercises affected my muscles and started to arrange them according to my own specific wants and needs. This type of "instinctive training" was the first key to developing the physique that won seven Olympia own specific wants and needs. This type of "instinctive training" was the first key to developing the physique that won seven Olympia

In document Arnold Training TIPS (Page 66-71)