Is this a decent work out for body building?

[Rich-Myster]

Hey all, i have a question. I was researching some work out plans, and i came upon one by arnold himself, and decided to go with it but edit it a bit, so i was wondering if this is actually good for body building.

Monday, Wednesday, Friday:

Biceps: Seated hammer curls 5x5
Standing hammer curls 5x5

Triceps: Tricep extensions 3x10
Tricep Pull downs 3x10

Shoulders: Shoulder press 3x10
Military press 3x10

Forearms: Wrist curls 3x10
Repeat above with more weight

Abs: Cable Crunches 3x15
Leg lifts 3x15


Tuesday, Thursday, Saturday:

Chest: Chest Press 5x5
Lying Down db raise 3x10

Back: Pull ups 2-4-6 till failure then repeat
Shrugs 5x10

Legs: Deadlift 5x5
Leg press 5x5

Forearm: same as other days

Abs: same as other days



So what do you guys think? is this a good body building exercise or what? Thanks.

 

[DLC68]

While this may be something Arnold did, there are things I don't like about it.

1. Are you body building for competing or are you doing this just for yourself? When do you get time for everything else in our life if you are working out 6 days a week? Look for signs of over-training and just general burn-out.

2. Not a huge fan of Forearm exercises and isolating them; that is just my personal preference; each to their own.

3. What ever exercise you do decide on I would suggest working the larger muscles before working the smaller muscles. For instance your M,W,F workout, I would work the Shoulders before the arm exercise ... which leads me to 4.

4. Your body isn't getting adequate rest the following day. For day 1 you are working your Shoulders, Triceps and Biceps. These same muscle are being incorporated the following day not to mention you are re-repeating every second day. When will those muscles get adequate rest? Remember resting is where you grow?


Now while under the influence of steroids and the such you can get away with more and your body may recover faster, but you cannot take away that REST is the most important thing to grow; and what you eat of course.

Just my thoughts.

 

[Die$eL~Man]

stats?

 

[Rich-Myster]

While this may be something Arnold did, there are things I don't like about it.

1. Are you body building for competing or are you doing this just for yourself? When do you get time for everything else in our life if you are working out 6 days a week? Look for signs of over-training and just general burn-out.

2. Not a huge fan of Forearm exercises and isolating them; that is just my personal preference; each to their own.

3. What ever exercise you do decide on I would suggest working the larger muscles before working the smaller muscles. For instance your M,W,F workout, I would work the Shoulders before the arm exercise ... which leads me to 4.

4. Your body isn't getting adequate rest the following day. For day 1 you are working your Shoulders, Triceps and Biceps. These same muscle are being incorporated the following day not to mention you are re-repeating every second day. When will those muscles get adequate rest? Remember resting is where you grow?


Now while under the influence of steroids and the such you can get away with more and your body may recover faster, but you cannot take away that REST is the most important thing to grow; and what you eat of course.

Just my thoughts.

I'm not doing it for professional body building, i'm doing it for myself, just wanna get big like a body builder. I have plenty of time during my day because i work nights and all my buds are in school.

Do you have any suggestions on a work out plan so that i can give my muscles adequate rest and take full advantage of em in the gym?

And my stats are, 6 feet tall, 220 pounds, just got off of an m1t cycle, and i'm 18.

 

[1badmofo]

sounds like you have good size and your age will help with recovery times. I personally don't like the routine for many of the reasons listed by Rich Myster. My thoughts: I don't like the 6 days on, 1 day off split not enough rest. Also 5 X 5 is a bit heavy for your level. Also, only 5 reps for bi's and chest? Why pull-ups 2-4-6? Why only do 2 or 4, if you can do 6? I'm still looking for the perfect routine. I like upper body on day 1, lower body day 2, rest day 3, then repeat. Simple. I do complex power building movements such as bench, deadlifts, squats, shoulder press, rows. If I have energy left, I will hit 1 exercise of bi's and 1 for tri's but generally they arms grow from all exercises listed. I wouldn't try to do something that a genetically gifted bodybuilder on a massive cycle of steroids is doing and expect it to work. Just my opinion, good luck.

 

[Rich-Myster]

i heard that the 5x5 routine works well for bicep curls.

and the pull ups thing is something a bud gave me. it's a crazy way to get a ripped back. you're basically making your back think that you're only going to do 2 the second time, then you do 4, then you think you're going to do 4, but you do 6. it's a really good method, and gets my back toned in a few weeks.

i think i'm gonna have to agree with all of you guys. i found another routine that goes like this.

Monday - Chest/Triceps
Tuesday - Legs
Wednesday - off
Thursday - Shoulders
Friday - Back/Biceps
Saturday - off
Sunday - off

and these are a guide line for the exercises with 6-10 reps for each set:

Chest
Flat Bench Press 4 sets
Incline Chest press 2 sets
Dumbell Flyes 2 sets

Back
Pull Ups
Lat Pull down 3 sets
Seated Cable Row 2 sets

Biceps
Standing Barbell Curls 3 sets
Hammer Curls 2 sets

Triceps
Tricep Pull down 2 sets
Tricep extensions 2 sets

Legs
Squats 4 sets
Deadlift 2 sets
Leg Curl 2 sets
Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way)

Shoulders
Seated Military Press (with dumbells) 4 sets
Shoulder Press 3 sets
Shrugs 3 sets

So how does this sound?