1 2 3

1 Comments

Arnold's Level 1 Exercise Program from his book Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.

Monday and Thursday

Chest

Bench Press: 5 sets of 8 to 12 reps

Incline Press: 5 sets of 8 to 12 reps

Pullovers: 5 sets of 8 to 12 reps

Back

Chin-Ups: (do as many repetitions at a time as you can until you reach a total of 50 reps)

Bent-Over Rows: 5 sets of 8 to 12 reps

Power Training

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

0 Comments

Monday:

Chest and Back

Tuesday:

Legs

Wednesday:

0 Comments

Monday, Wednesday, Friday:

Ab work as warm-up

1. Twisting Leg Raises – 50 reps each side

2. Hip Rolls – 50 reps each side

3. Double Leg Crossovers – 50 reps each side

4. Twisting Sit-ups Over Bench – 50 reps each side

5. Leg Raises off Flat Bench – 100 reps

6. Bent Knee Leg Raises – 100 reps

7. Seated Military Press – 4 sets of 6 reps

8. Lying Rear Delt Circles – 4 sets of 6 reps

9. Standing Dumbbell Presses – 4 sets of 6 reps

10. Lying Rear Delt Raise – 4 sets of 6 reps

11. One Arm Rowing Off Bench – 4 sets of 6 reps

12. Close Grip Chins – 4 sets of 10 reps

13. Rowing on High Pulley – 4 sets of 6 reps

14. Lat Pull downs – 4 sets of 6 reps

15. Incline Barbell Prones – 4 sets of 6 reps

16. Incline Laterals – Dumbbells – 4 sets of 6 reps

17. Bench Press – 4 sets of 6 reps

18. Bent Arm Laterals – 4 sets of 6 reps

 

1 Comments

Below is the first workout routine Steve Reeves followed 3 times a week (Monday, Wednesday and Friday). He trained in his garage with a 200 pound weight set he purchased with money saved from a paper route job he had.

0 Comments

In the gym I always hear people talking about all the sacrificing they do when it comes to dieting. It is important to eat well but unless you’re competing, eating a slice of cake or pizza isn't going kill you. To build muscle we need sleep, food, and rest in-between workouts. If you want to get bigger eat more calories and if you want to get leaner eat less calories. Your training doesn't have to change. Working out the classic way of two to three times a week should be sufficient to obtain awesome muscular gains.

0 Comments

Cory Everson won the Ms. Olympia contest six years in a row from 1984 to 1989. She was using the following split program: upper-body pushing exercises on day 1, lower body on day 2 and upper-body pulling movements on day 3. She was training once a day, six days per week on a three-days-on/one-off rotation. Checkout workout below:

0 Comments

At 80 years old Leroy Colbert still has big biceps as he shows in his youtube channel. He is the first man to reach 21 inch arms naturally. Read his bicep workout at http://rippeder.com/content/leroy-colbert-arm-workout-routine. Checkout his youtube video below, which he shows off his golden era big arms:

0 Comments

Cases of teens being bullied are starting to get attention but as we all know this is nothing new.  Charles Atlas knew this all to well even back then as in his classic story of the kid being bullied on the beach who had enough and got in shape.

0 Comments

Arm Routine

Monday and Thursday

1. Pressdowns

2. Dips 1 cycle

3. Extensions – 2 sets

4. Regular curls

5. Chins 1 cycle

6. Preacher curls – 2 sets

 

The first two exercises should be done together with no rest between. The third exercise, extensions, can follow after a minimal rest. Do one cycle of the first two exercises and two sets maximum for the third. That will give you a total of four sets for the triceps.