tag:blogger.com,1999:blog-62659466610562984842023-11-15T09:23:39.419-08:00Only The Cold, Hard Facts On Muscle GrowthRobhttp://www.blogger.com/profile/01548855048174644313noreply@blogger.comBlogger1125tag:blogger.com,1999:blog-6265946661056298484.post-82815427752181862542010-11-01T17:20:00.000-07:002010-11-01T17:26:58.134-07:00Schwarzenegger's Routine<strong>Monday/Wednesday/Friday<br />Chest</strong><br />Barbell bench press: 4 sets of 10, 8, 6, and 4 reps<br />Barbell incline bench press: 4 sets of 10, 8, 6, and 4 reps<br />Dumbbell flys: 3 sets of 10, 8, and 6 reps<br />Parallel bar dips: 3 sets of 15, 10 and 8 reps<br />Pullovers: 3 sets of 15 reps each<br /><br /><strong>Back</strong><br />Chin-ups: 4 sets of 10 reps minimum each side<br />Close-grip chins: 4 sets of 10 reps<br />T-bar rows: 4 sets of 15, 12, 8, and 6 reps<br />Bent-over barbell rows: 4 sets of 8-12 reps<br /><br /><strong>Thighs</strong><br />Squat: 5 sets of 10, 8, 6, and 4 reps with a 20 rep warm-up set<br />Front squats: 4 sets of 10, 8, 8, and 6 reps<br />Hack squats: 3 sets of 10 reps each<br />Leg curls: 4 sets of 20, 10, 8, and 6 reps<br />Standing leg curls: 4 sets of 10 reps each<br />Straight-leg dead lifts: 3 sets of 10 reps each<br /><strong><br />Calves</strong>Donkey calf raises: 4 sets of 10 reps each<br />Standing calf raises: 4 sets of 15, 10, 8, and 8 reps<br /><br /><strong>Abdominals</strong><br />Crunches: 3 sets of 25 reps<br />Bent-over twists: 100 reps each side<br />Machine crunches: 3 sets of 25 reps<br />Crunches: 50 reps<br /><br /><strong>Tuesday/Thursday/Saturday</strong><br /><strong>Shoulders</strong><br />Behind-the-neck-barbell press: 5 sets of 10, 8, 8, and 6 reps with a 15-set warm-up<br />Lateral raises: 4 sets of 8 reps each<br />Bent-over dumbbell laterals: 4 sets of 8 reps each<br />Dumbbell shrugs: 3 sets of 10 reps each<br /><br /><strong>Upper arms</strong><br />Standing barbell curls: 5 sets of 15, 10, 8, 6, and 4 reps<br />Incline dumbbell curls: 4 sets of 8 reps each<br />Concentration curls: 3 sets of 8 reps each<br />One-arm triceps extensions: 3 sets of 10 reps each<br /><strong><br />Forearms</strong><br />Barbell wrist curls: 4 sets of 10 reps each<br />Reverse wrist curls: 3 sets of 10 reps each<br /><br /><strong>Calves</strong><br />Seated calf raises: 4 sets of 10 reps each<br /><br /><strong>Abdominals</strong><br />Reverse crunches: 4 sets of 25 reps<br />Seated twists: 100 reps each side<br />Vertical bench crunches: 4 sets of 25 repsRobhttp://www.blogger.com/profile/01548855048174644313noreply@blogger.com1