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Skinny to Muscular

Monday, October 08, 2012

Arnold training 1

Level I Exercise Program

WORKOUT #1

Monday and Thursday

CHEST

Bench Press
Incline Press
Pullovers

BACK

Chin-Ups (do as many as you can at a time until you reach a total of 50 reps)
Bent-Over Rows
Power Training
Deadlifts, 3 sets of 10, 6,4 reps to failure

ABDOMINALS

Crunches, 5 sets of 25 reps



WORKOUT #2

Tuesday and Friday

SHOULDERS

Barbell Clean and Press
Dumbbell Lateral Raises

Power Training

Heavy Upright Rows, 3 sets of 10,6, 4 reps to failure
Push Presses, 3 sets of 6, 4, 2 reps to failure

UPPER ARMS

Standing Barbell Curls
Seated Dumbbell Curls
Close-Grip Press
Standing Triceps Extensions with Barbell

FOREARMS

Wrist Curls
Reverse Wrist Curls

ABDOMINALS

Reverse Crunches, 5 sets of 25 reps

WORKOUT #3

Wednesday and Saturday

THIGHS

Squats
Lunges
Leg Curls

CALVES

Standing Calf Raises, 5 sets of 15 reps each

LOWER BACK

Power Training

Straight-Leg Deadlifts, 3 sets of 10,6,4 reps to failure
Good Mornings, 3 sets of 10,6,4 reps to failure

Note: Although these power movements work the lower back directly, they also
involve the trapezius and the leg biceps, and help to develop overall strength.

ABDOMINALS

Crunches, 5 sets of 25 reps


Level II Exercise Program

WORKOUT #1

Monday/Wednesday/Friday

CHEST

Bench Press
Incline Press
Pullovers

BACK

Chin-Ups (do as many as you can at a time until you reach a total of 50 reps)
Bent-Over Rows
Power Training

Deadlifts, 3 sets of 10, 6, 4 reps to failure

THIGHS

Squats
Lunges
Leg Curls

CALVES

Standing Calf Raises, 5 sets of 15 reps each

ABDOMINALS

Crunches, 5 sets of 25 reps


WORKOUT #2

Tuesday/Thursday/Saturday

SHOULDERS

Barbell Clean and Press
Dumbbell Lateral Raises

Power Training

Heavy Upright Rows, 3 sets of 10,6,4 reps to failure
Push Presses, 3 sets of 6,4,2 reps to failure

LOWER BACK

Power Training

Straight-Leg Deadlifts, 3 sets of 10,6,4 reps to failure
Good Mornings, 3 sets of 10,6,4 reps to failure

Note: Although these power movements work the lower back directly, they also
involve the trapezius and the leg biceps, and help to develop overall strength.

UPPER ARMS

Standing Barbell Curls
Seated Dumbbell Curls
Close-Grip Press
Standing Triceps Extensions with Barbell

FOREARMS

Wrist Curls
Reverse Wrist Curls

ABDOMINALS
Reverse Crunches, 5 sets of 25 reps

For workout procedures visit previous links.share if u like.thank you...

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