Arnold Training 2

WHEN TO MOVE ON TO ADVANCED TRAINING

         Once you have gained 15 pounds or more of muscle mass, put about 3 inches on your arms, 5 inches on your chest and shoulders, 4 inches on your thighs, and 3 inches on your calves, you are then ready to begin adding a greater variety of exercises to your routine, to train for shape as
well as size, for balance as well as mass.

            But this is not accomplished in one sudden jump. You need time to learn new exercises, to begin to understand how specific exercises affect the body in different ways, and to learn to use these exercises and a wide range of new training principles to accelerate the response of your body to
your workouts.

           Since you gradually increase your workload, your transition from Basic to Advanced Training does not happen all at once. The point is that if you want a championship body, you have to train with championship intensity, technique, and knowledge. It is a difficult task, but it can be one
of the most rewarding challenges of your life.

Advanced Training Program

THE TWO-LEVEL ADVANCED PROGRAM

        Just as in the Basic Training Program, I have created two levels for Advanced Training to provide a ready means of increasing workload and generating greater intensity on a progressive basis.

          Both Level I and Level II in this program require that you train each body part three times a week. Level II, however, is a more demanding program, including a lot of super sets and a number of extra exercises.

        Begin your training with Level I, and take the time to learn each new exercise thoroughly (or twice if you need extra recuperation time). Once you have been working at this level for 6 weeks or longer and feel your conditioning and recuperative powers will allow you to work even harder, go

ahead and begin to add new exercises to your routine until you have made the full transition to Level II. One final note: If you are sore from a previous workout, take an additional day off. Work up to the suggested workload.

ADVANCED TRAINING SPLIT

MORNING:

1. Chest, Back(Mon/Wed/Fri)
2. Shoulders, Upper arms, Fore arms, Calves(Tue/Thur/Sat)

EVENING

1. Thighs, calves(Mon/Wed/Fri)
2. Abdominals every day

Level I Exercise Program

WORKOUT #1

Monday /Wednesday /Friday

CHEST

Barbell Bench Presses: 4 sets 1 set of 15 rep warm-up;sets of 10, 8, 6, 4 reps stripping last two sets.

Barbell Incline Bench Press:4 sets same formula as Bench Presses.Every third workout, substitute       Dumbbell Presses and Incline Dumbbell Presses for barbell exercises.

Dumbbell Flys:3 sets of 10, 8, 6 reps.

Parallel Bar Dips:3 sets of 15, 10, 8 reps.

Pullovers:3 sets of 15 reps each.

BACK

Chin-Ups:4 sets,10 reps minimum each set Use a dumbbell fastened around your waist for greater  resistance; do chins to the rear one workout, to the front the next.

Close-Grip Chins:4 sets of 10 reps each.

T-Bar Rows:4 sets of 15, 12, 8, 6 reps.

Bent-Over Barbell Rows:4 sets of 8 to 12 reps.

THIGHS

Squats:5 sets of 20 rep warm-up; 10, 8, 6, 4 reps

Front Squats:4 sets of 10, 8, 8, 6 reps

Hack Squats:3 sets of 10 reps each

Leg Curls:4 sets of 20, 10, 8, 6 reps

Standing Leg Curls:4 sets of 10 reps each

Straight-Leg Deadlifts:3 sets of 10 reps each

CALVES

Donkey Calf Raises:4 sets of 10 reps each

Standing Calf Raises:4 sets of 15, 10, 8, 8 reps

ABDOMINALS

Crunches:sets of 25 reps

Bent-Over Twists:100 reps each side

Machine Crunches:3 sets of 25 reps

Crunches:50 reps

WORKOUT #2

Tuesday/Thursday/Saturday

SHOULDERS

Behind-the-Neck Barbell Presses:5 sets of 15 rep warm-up; 10, 8, 8, 6 reps

Lateral Raises:4 sets of 8 reps each

Bent-Over Dumbbell Laterals:4 sets of 8 reps each

Dumbbell Shrugs:3 sets of 10 reps each

UPPER ARMS

Standing Barbell Curls:5 sets of 1.5,10, 8, 6, 4 reps

Incline Dumbbell Curls:4 sets of 8 reps each

Concentration Curls:3 sets of 8 reps each

Lying Triceps Extensions:4 sets of 15, 10, 8, 6 reps

Triceps Cable Pressdowns:3 sets of 8 reps each

One-Arm Triceps Extensions:3 sets of 10 reps each

FOREARMS

Barbell Wrist Curls:4 sets of 10 reps each

Reverse Wrist Curls:3 sets of 10 reps each

CALVES

Seated Calf Raises:4 sets of 10 reps each

ABDOMINALS

Reverse Crunches: 4 sets of 25 reps

Seated Twists: 100 reps each side

Vertical Bench Crunches: 

4 sets of 25 reps

Level II Exercise Program

WORKOUT #1

Monday /Wednesday /Friday

ABDOMINALS: Begin workout with 5 minutes of Roman Chairs.

CHEST AND BACK

Superset: 

Bench Presses:1 set of 15 rep warm-up; 5 sets of 10, 8, 8, 6, 4 reps

Wide-Grip Chins 

(to back): 5 sets of 10 reps

Superset:

Incline Dumbbell Presses: 4 sets of 10, 8, 8, 6 reps

Close-Grip Chins: 4 sets of 10 reps

Dumbbell Flys:

4 sets of 10,8,8,6 reps 

Parallel Bar Dips: 4 sets of 15, 10,8,8 reps

T-Bar Rows:

4 sets of 15, 10, 8, 8 reps

Bent-Over Rows: 4 sets of 10 reps

Superset:

Seated Cable Rows: 4 sets of 10 reps

Straight-Arm Pullovers:4 sets of 15 reps

THIGHS

Squats:

6 sets of 15, 10, 8, 8, 6, 4 reps

Front Squats:

4 sets of 10, 8, 8, 6 reps

Superset:

Hack Squats: 1 set of 15 rep warm-up; 4 sets of 10, 8, 8, 8 reps

Lying Leg Curls:1 set of 15 rep warm-up;

4 sets of 10, 8, 8, 8 reps

 Superset:

Standing Leg Curls:

4 sets of 10 reps

Straight-Leg Deadlifts:

4 sets of 10 reps

CALVES

Donkey Calf Raises: 4 sets of 10 reps

Standing Calf Raises: 4 sets of 10 reps

Seated Calf Raises: 4 sets of 10 reps 

ABDOMINALS
Hanging Reverse Crunches:
Seated Leg Tucks:
Bent-Over Twists:

WORKOUT #2
Tuesday /Thursday /Saturday

ABDOMINALS

Begin workout with 5 minutes of Roman Chairs

SHOULDERS

superset:

Behind-the-Neck:1 set of 15 rep warm-up;


Barbell Presses:4 sets of 10, 8, 8, 6 reps

Dumbbell Laterals: 4 sets of 8 reps

Superset:

Machine Front Presses: 4 sets of 8 reps

Bent-Over Laterals:4 sets of 8 reps 

Superset: 

Upright Rows: 4 sets of 10 reps

Seated One-Arm Cable Laterals:4 sets of 10 reps each 

UPPER ARMS

superset:


Standing Barbell Curls:4 sets of 15, 10, 6, 4 reps

Lying Triceps Extensions:

4 sets of 15, 10, 6, 4 reps

superset:

Alternate Dumbbell Curls:4 sets of 8 reps

Triceps Cable Press downs:4 sets of 8 reps 

superset:

Concentration Curls:4 sets of 8 reps 

One-Arm Triceps Extensions:4 sets of 12 reps 

Reverse Push-Ups:4 sets of 15 reps 

FOREARMS

Triset:

Wrist Curls:4 sets of 10 reps 

Reverse Curls:4 sets of 10 reps

One-Arm Wrist Curls: 4 sets of 10 reps

CALVES


Standing Calf Raises:4 sets of 15, 10,8,8 reps

Calf Raises on Leg Press Machine:4 sets of 10 reps

ABDOMINALS

Vertical Bench Crunches:4 sets of 25 reps

Seated Twists:100 reps each side 

Cable Crunches:4 sets of 25 reps 

Hyper extensions(lower back):3 sets of 10 reps

For workout procedures visit previous posts......

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