Arnold’s Advanced Program

 

 Arnold Schwarzenegger’s advanced training program is designed for serious bodybuilders who are ready to challenge their muscles with high volume and different techniques. Let’s break down the program:

Monday/Wednesday/Friday:

1. Abdominals:

   • Begin the workout with 5 minutes of Roman-chair situps.

2. Chest and Back:

   • Superset:
     • Bench presses:
       • 1 warm-up set of 15 reps
       • Then 5 working sets of 10/8/8/6/4 reps
     • Wide-grip chins (to back): 5 sets of 10 reps
   • Superset:
     • Dumbbell incline presses:
       • 5 sets of 10/8/8/6/4 reps
     • Close-grip chins: 5 sets of 10 reps
   • Dumbbell flyes: 5 sets of 10/8/8/6/4 reps
   • Parallel dips: 5 sets of 15/10/8/8/8 reps
   • T-bar rows: 5 sets of 15/10/8/8/8 reps
   • Superset:
     • Bent-over rows: 5 sets of 10 reps
     • Seated cable rows: 5 sets of 10 reps
   • Dumbbell pullovers: 5 sets of 15 reps

3. Thighs:

   • Squats:
     • 6 sets of 15/10/8/8/6/4 reps
   • Front squats:
     • 4 sets of 10/8/8/6 reps
   • Superset:
     • Hack squats:
       • 1 warm-up set of 15 reps
       • Then 5 working sets of 10/8/8/8/8 reps
     • Lying leg curls:
       • 1 warm-up set of 15 reps
       • Then 5 working sets of 10/8/8/8/8 reps
   • Superset:
     • Standing leg curls: 5 sets of 10 reps
     • Stiff-leg deadlifts: 5 sets of 10 reps

4. Calves:

   • Donkey calf raises: 5 sets of 10 reps
   • Standing calf raises: 5 sets of 10 reps
   • Seated calf raises: 5 sets of 10 reps

5. Abdominals:

   • Hanging leg raises (bent knees): 150 reps
   • Crunches: 150 reps
   • Bent-over twists: 100 reps on each side

Remember to maintain proper form, progressively increase weights, and allow adequate rest between sets. This program is intense, so listen to your body and adjust as needed. Good luck with your advanced training! 💪🔥