AtlasShrugged
New member
Hi guys, this is the workout I try to stick to, I am a big fan of Arnold & Mike O'hearn.
Day 1 Back
Dead lift 1-2 45 lb plates 4 set 10-15 reps.
Lat pull downs 135lbs- 175lbs 4 sets of 10-15
Seated/bent over row & a couple more I don't remember the names.
day 2 Rest.
Day3; Legs: Squat, start at 1 35lb plate to failure. 1 45plate squat to failure usually 15 reps. 45+25 10 reps. 45+ 35 5-8 reps, 2 45plates 1-3 reps.
Leg extensions 135-185lbs high reps to failure with heavier weight. Generally 15 to 8 reps 5 sets.
Calves; start at max weight 475lbs to failure, drop by 20lbs each rep always to failure 5 sets. (Alternate: Max weight 10 reps, 10 sec rest, keep dropping weight until completed 10 sets with 10 seconds break)
Leg curls.
Day 4; Chest.
Bench 1plate 35 2 sets 10 reps, increase to 45 same sets & rep. I have a shoulder issue & I am working my way up to 2 45 plates as 1 rep max but is a struggle.
Fly; start at 120lbs 20-30 reps. move up to 200lbs to failure usually 8 reps. Total sets 7-8.
1 arm fly, generally same as Fly but lower weight. 4 sets about 10-15 reps.
Cable cross overs, 5 sets 10-15 reps.
Day 5 rest.
Day 6
Arms: Easy bar & straight bar 8 sets to failure alternating between the 2 bars. Preacher curl start at 130lbs move up to 190 lbs 8-15 4-5 sets.
Hammer curls individual dumbells or alternate with box grip bar, generally 60 -70 lbs 8-10 reps 4 sets.
Triceps: cables & skull crushers again 4 sets 8-15 reps.
Day 7
Shoulders.
Arnold Press.
Overhead barbell press.
Staight arm raise upright & incline.
Arm extension to the side all at 4 sets 10-15 reps.
Crap I got tired 2am here. I am sure I forgot a bunch of stuff. Oh yeah Cardio; 30 mins power walk & 8 min jog with bike every training day.
Now this is a 5 day routine 1 body part per day kind of deal, I am trying to stick to it but I also have to Adult so sometimes 5 days turns into 3 days more often than I care it too. Correct my work out not my spelling & grammar at this late hour.
Thanks
Arnold bless you.
Day 1 Back
Dead lift 1-2 45 lb plates 4 set 10-15 reps.
Lat pull downs 135lbs- 175lbs 4 sets of 10-15
Seated/bent over row & a couple more I don't remember the names.
day 2 Rest.
Day3; Legs: Squat, start at 1 35lb plate to failure. 1 45plate squat to failure usually 15 reps. 45+25 10 reps. 45+ 35 5-8 reps, 2 45plates 1-3 reps.
Leg extensions 135-185lbs high reps to failure with heavier weight. Generally 15 to 8 reps 5 sets.
Calves; start at max weight 475lbs to failure, drop by 20lbs each rep always to failure 5 sets. (Alternate: Max weight 10 reps, 10 sec rest, keep dropping weight until completed 10 sets with 10 seconds break)
Leg curls.
Day 4; Chest.
Bench 1plate 35 2 sets 10 reps, increase to 45 same sets & rep. I have a shoulder issue & I am working my way up to 2 45 plates as 1 rep max but is a struggle.
Fly; start at 120lbs 20-30 reps. move up to 200lbs to failure usually 8 reps. Total sets 7-8.
1 arm fly, generally same as Fly but lower weight. 4 sets about 10-15 reps.
Cable cross overs, 5 sets 10-15 reps.
Day 5 rest.
Day 6
Arms: Easy bar & straight bar 8 sets to failure alternating between the 2 bars. Preacher curl start at 130lbs move up to 190 lbs 8-15 4-5 sets.
Hammer curls individual dumbells or alternate with box grip bar, generally 60 -70 lbs 8-10 reps 4 sets.
Triceps: cables & skull crushers again 4 sets 8-15 reps.
Day 7
Shoulders.
Arnold Press.
Overhead barbell press.
Staight arm raise upright & incline.
Arm extension to the side all at 4 sets 10-15 reps.
Crap I got tired 2am here. I am sure I forgot a bunch of stuff. Oh yeah Cardio; 30 mins power walk & 8 min jog with bike every training day.
Now this is a 5 day routine 1 body part per day kind of deal, I am trying to stick to it but I also have to Adult so sometimes 5 days turns into 3 days more often than I care it too. Correct my work out not my spelling & grammar at this late hour.
Thanks
Arnold bless you.
