Arnold Schwarzenegger's Workout Routine

This routine is a typical Arnold routine, but Arnold's routine did changed constantly. Sometimes he trained twice a day, and other times, once a day. There were periods when he did lots of forced reps. There were times when he did supersets and giant sets. Arnold tried every thing, and picked what worked best for him at that particular time.

Arnold rested little between sets, and usually increased pound ages wile each subsequent set. Although he experimented with high reps at times, he usually preferred a rep range in the neighborhood of 6 to 10. If he could only do five he would cheat to get past thay sticking point. However, Arnold's cheating wasn't the same as the average person's. If he did a cheat curl, it wasn't the same as an average bodybuilder swinging a weight from top lo bottom. It was controlled, deliberate cheating.

His concentration was complete. As far as the philosophy or his workouts is concerned, he was almost an existentialist. Nothing existed outside the set at hand. To illustrate this, one of his workout partners remembered the time when he and Arnold were doing 20 sets of biceps curls. The training partner said, "Boy, Arnold, we have fourteen sets to go." Arnold replied: "No, we have only one. The one we are working on".

Arnold's Top Measurement
Arms 22 inches
Chest 57 inches
Waist 34 inches
Thighs 28.5 inches
Calves 20 inches
Weight 235 pounds
Height 6'2"

Mon, Wed, Fri

Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlift - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs:
Nonstop instinct training for 30 minutes


Tues, Thurs, Sat

Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 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

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-deltoid lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps

Calves and Forearms:
Same as Monday, Wednesday and Friday

Abs:
Same as Monday, Wednesday and Friday.

EVAN CENTOPANI WINS THE 2011 Flex Pro Championships!

EVAN CENTOPANI WINS THE 2011 Flex Pro Championships! 2 Pro Shows, 2 Victories!


Men's Open Class
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Keto - stuff you really need to know

Lately I've been getting a lot of questions and honestly i dont have the time to answer them individually. This is NOT a diet - because there is no generic keto diet. Different strokes for different folks, so i dont write diets and post them up, if i did that i would be doing injustice to the person following it. Diets are supposed to be customized based on a number of factors including bodytype, bmi, bodyfat%, musculature, experience in dieting etc.

These are guidelines to be followed when running keto. Just Fyi i am a carb guy - i do not recommend keto anymore. keto is a good diet for the less experienced. You want to stay big, stay full, stay shredded, carbs ARE the way to go. That said, i am not knocking on keto. Its very good if you are starting out, and results are guranteed and the risks of screwing up are lesser.

So here we go.

a) when in doubt of proportions always add green beans or fresh spinach to your meals. you should always remain FULL during the day. not being full leads to binge eating because of pangs of hunger.

b) being on keto does not mean no trace carbs - do not count carbs from green veggies like mushrooms,spinach, green beans, except for your last meal.

c) milk and dairy and breads directly is a no-no. caesinate protein is good meal replacement at night time.

d) keto is about FAT. make sure all your fats are from EFA's. rotate you EPA/DHA fat sources each meal i.e. one meal almonds, another fish oil then almonds then seseme oil etc.

e) Easiest way to do keto is to cook low fat diet and then consume the fats in a calculated maner i.e. lets say your meal has 4g of fat from chicken then you need to compensate 11g of fat which is about little less than 1tbsp of oil. so just drink the oil straight up or 11 fish oil caps.

f) Weight ALL YOUR FOOD. no eye balling.

g) wake up first thing in the AM on your non training days and consume 10g of creatine mono on an empty stomach. proceed to do 40 mins of low intensity cardio. your post workout shake need not have fats in it. from this meal on keep doing fats+ protein + green veggies off each meal.

i) remember to attain ketosis, simple carbs HAVE to be avoided. however to avoid catabolism you need carbs intra and post workout. intra and post workout nutrition is the most important part of your nutrition plan.

j)So by rule of thumb on keto - till you are 3 weeks out take 30g of sugars while you train and post workout 20g of dexterose with your whey protein isolate.

k) if you feel you are looking flat - that is fine. after 3 weeks get back to us and i will teach you the concept of a refeed.

l) The quickest and best way to jump start your metabolism is a steady hit of cardio for 2 weeks then scale back. which means start off with 7 days of cardio and stretching to get into the routine, then cut back to 4 days of cardio and 4 days of weight training.

j) keto opens up your body to low resistance, make sure you take a ton of antioxidants and 2x your multivitamin. you also need zinc pre and post workout 50mg

k) avoid stuff like peanut butter as much as you can on keto. just go with oils, much safer to measure and no chance to cheat.

Source - Kris balak. A very good friend of mine who helps me set up my nutrition plan all year round.