Arnold workout plan
Arnold Workout Routine: MONDAY ALTERNATEChest workout
Bench press – 5 sets, 6-10 reps
Flat bench flies – 5 sets, 6-10 reps
Cable crossovers – 6 sets, 10-12 reps
Dips – 5 sets, to failure
Dumbbell pullovers – 5 sets, 10-12 reps
Incline bench press – 6 sets, 6-10 reps
Back workout
Front wide-grip chin-ups – 6 sets, to failure
T-bar rows – 5 sets, 6-10 reps
One-arm dumbbell rows – 5 sets, 6-10 reps
Straight-leg deadlifts – 6 sets, 15 reps
Seated pulley rows – 6 sets, 6-10 reps
Legs workout
Squats – 6 sets, 8-12 reps
Leg presses – 6 sets, 8-12 reps
Leg curls – 6 sets, 10-12 reps
Barbell lunges – 5 sets, 15 reps
Leg extensions – 6 sets, 12-15 reps
Calves workout
Standing calf raises -10 sets, 10 reps
One-legged calf raises (holding dumbbells) – 6 sets,12 reps
Seated calf raises – 8 sets, 15 reps
Forearms workout
Wright roller machine – to failure
Wrist curls (forearms on knees) – 4 sets, 10 reps
Abs workout
Nonstop training for 30 minutes
Arnold Workout Routine: Tuesday alternate
Biceps workout
Seated dumbbell curls – 6 sets, 6-10 reps
Dumbbell concentration curls – 6 sets, 6-10 reps
Barbell curls – 6 sets, 6-10 reps
Triceps workout
Close-grip bench presses (for the all three heads) – 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
Pushdowns (exterior head) – 6 sets, 6-10 reps
Shoulders workout
Seated barbell presses – 6 sets, 6-10 reps
Rear-delt lateral raises – 5 sets, 6-10 reps
Cable lateral raises – 5 sets, 10-12 reps
Lateral raises (standing) – 6 sets, 6-10 reps
Calves , Forearms workout
Same as Monday, Wednesday and Friday
2 comments:
Everybody in this world has diverse wellness objectives to accomplish. Additionally, a few group don't have the foggiest idea how to remain fit and they depend typical bodybuilder workout.
It is amazing and wonderful to visit your site. I've learned many things from your site.
string tank top
Post a Comment