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           Truly Huge Fitness Tips
         Presented by TrulyHuge.com            

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      FITNESS TIPS FOR 9/29/2004                  

Arnold Schwarzenegger's Old School Bodybuilding Workout 

Arnold is probably the most famous bodybuilder of all time, he won Mr. Olympia
seven times (1970-1975, 1980) and brought bodybuilding into the national spotlight
in the movie "Pumpin Iron".  

Arnold's Top Form Measurements

Arms 22 inches 
Chest 57 inches 
Waist 34 inches 
Thighes 28.5 inches 
Calves 20 inches 
Weight 235 pounds 
Height 6'2" 

Arnold was from the old "No Pain No Gain" school of bodybuilding and his 
routines consisted of high sets and reps, mostly not to failure. He trained 
each muscle group three times each week (except calves, forearms & abs
which he trained every day), using a six day split routine.

There was very little rest between sets, and he usually increased weight each 
and every set. Although he experimented with high reps at times, he usually 
preferred a rep range of about 6 to 10.

The following is a typical Arnold routine, but be aware that Arnold's routine 
changed constantly. At times he trained twice a day, while at other times 
once a day was enough. There were periods when he did lots supersets 
and giant sets. Arnold tried every thing, and picked what worked best for 
him at that particular time. By mixing things up he challenged his strength 
and endurance and the training variety helped keep him fresh and motivated!

Remember this is a very advanced bodybuilding routine and should not be used 
by beginners or intermediates, and even advanced bodybuilder's should only 
take what they think will work best for them and adapt it to their own 
bodybuilding philosophy. 

Arnold's Routine 

Mon, Wed, Fri 

Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.  

Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15

Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15

Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12 

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

1/2 hour of a variety of nonspecific abdominal exercises, done virtually nonstop. 

Tues, Thurs, Sat 

Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10  

Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10 

Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12

Calves , Forearms & Abs: 
Same as Monday, Wednesday, Friday workout 

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