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Arnold Encylopedia

B

Bradders

Member
I got given the Encylopedia of BB by Arnold for xmas..

Having a look through has anyone dones the Basic Trainings 1 & 2.


Level 1

Note on sets and reps: In the following program, always do 5 sets of 8 to 12 repetiitions each unless otherwise specified.

Monday & Thursday
Chest-
Bench Press
Incline Press
Pullovers
Back-
Chin-Ups (do as many repetitions at a time you can until you reach a total of 50 reps)
Bent-Over Rows
Power Training
Deadlifts, 3 sets of 10, 6, 4 reps to failure
Abdominals-
Leg Raises, 5 sets of 25 reps

Tuesday & Friday
Shoulders-
Barbell Clean and Press
Dumbbell Lateral Raises
Power Training
Heavy Upright Rows, 3 sets of 10, 6, 4 reps to failure
Push Presses, 3 sets of 6, 4, 2 reps to failure
Upper Arms-
Standing Barbell Curls
Seated Dumbbell Curls
Narrow-Grip Bench Press
Standing Triceps Extensions with Barbell
Forearms-
Wrist Curls
Reverse Wrist Curls
Abdominals-
Incline Sit-Ups, 5 sets of 25 reps each

Wednesday & Saturday
Thighs-
Squats
Lunges
Leg Curls
Calves-
Standing Calf Raises, 5 sets of 15 reps each
Lower Back-
Power Training
Straight-Leg Deadlifts, 3 sets of 10, 6, 4 reps to failure
Good Morninigs, 3 sets of 10, 8, 6 reps to failure
NOTE: Although these power movements work the lower back directly, they also involve the trapezius and the leg biceps and help to develop overall strength.
Abdominals-
Leg Raises, 5 sets of 25 repetitions each

Level 2
This is number 2, looks like a massive amount of volume.


Monday & Thursday
CHEST
Bench Press
Incline Press
Pullovers

BACK
Chin-Ups (do as many as you can do at a time until you reach a total of 50 reps)
Bent-Over Rows

POWER TRAINING
Deadlifts, 3 sets of 10,6,4 reps to failure

ABDOMINALS
Crunches, 5 sets of 25


Tuesday & Friday

SHOULDERS
Barbell Clean and Press
Dumbbell Lateral Raises

POWER TRAINING
Heavy Upright Rows, 3 sets of 10,6,4 reps to failure
Push Presses, 3 sets of 6,4,2 reps to failure

UPPER ARMS
Standing Barbell Curls
Seated Dumbbell Curls
Close-Grip Press
Standing Triceps Extensions with Barbell

FOREARMS
Wrist Curls
Reverse Wrist Curls

ABDOMINALS
Reverse Crunches, 5 sets of 25 reps


Wednesday & Saturday

THIGHS
Squats
Lunges
Leg Curls

CALVES
Standing Calf Raises, 5 sets of 15 reps each

LOWER BACK
Straight-Leg Deadlifts, 3 sets of 10,6,4 reps to failure
Good Mornings, 3 sets of 10,6,4

ABDOMINALS
Crunches, 5 sets of 25 reps



 
Last edited:
I bought his Encyclopedia of Modern Bodybuilding back around 2000. I know its a good comprehensive guide for beginners but it probably needs to be supplemented with newer research. It was written in 1985.
 
Darkoz said:
Arnie liked his volume
Click to expand...

And herein lies the problem. Tom Platz said that when he trained with Arnold, training bodyparts three times a week, 6 days a week, that he just got small and fat.

Arnie's high volume routine is prolly not the best for some types.
 
Bradders said:
Can I ask what the variation is @Grunta ; ?

How long does each session take you?
Click to expand...

I try to squeeze all body parts in twice per week with Sunday as a rest day, but its hard, so its what I aim for, but sometimes by the time I do all body parts twice I may stretch that to 7, 8 or 9 days.

Normally aim for 4 exercises per body part, 4 sets for each exercise. 3 exercises with 3 sets as minimum on shit or busy days.
My perfect reps on 4 sets would be: 10, 8, 6, 4

The schdule looks something like this:

Monday
Legs and Calves

Tuesday
Chest, Triceps and Biceps

Wednesday
Back and Shoulders

Thur, Fri, Sat
Repeat, but I choose different exercises or vary order or reps, for example:
Flat bench first on Mon, Incline first on Wednesday
DB flys on Monday, Cable x-overs or PecDeck on Wednesday


Takes b/w 60-90 minutes, with legs days being the longest and most dreaded kunce of all.

Hope that answers your questions.

I'm pretty certain this type of split is on here considered:
  • Outdated
  • Long
  • Too much volume
  • Inefficient
  • Inferior to the full body type of programs
But I like it and it keeps me comming back.
 
Grunta said:
I try to squeeze all body parts in twice per week with Sunday as a rest day, but its hard, so its what I aim for, but sometimes by the time I do all body parts twice I may stretch that to 7, 8 or 9 days.

Normally aim for 4 exercises per body part, 4 sets for each exercise. 3 exercises with 3 sets as minimum on shit or busy days.
My perfect reps on 4 sets would be: 10, 8, 6, 4

The schdule looks something like this:

Monday
Legs and Calves

Tuesday
Chest, Triceps and Biceps

Wednesday
Back and Shoulders

Thur, Fri, Sat
Repeat, but I choose different exercises or vary order or reps, for example:
Flat bench first on Mon, Incline first on Wednesday
DB flys on Monday, Cable x-overs or PecDeck on Wednesday


Takes b/w 60-90 minutes, with legs days being the longest and most dreaded kunce of all.

Hope that answers your questions.

I'm pretty certain this type of split is on here considered:
  • Outdated
  • Long
  • Too much volume
  • Inefficient
  • Inferior to the full body type of programs
But I like it and it keeps me comming back.
Click to expand...
Perfect thanks mate....
 
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