CanuckHCore 
"Bulk up the muscle, and then trim down the fat for a perfect 1975 Arnold Olympia look."
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Day 1 (Back and Biceps)
Bent-Over Rows - 4 sets - 12,10,8,6 reps
Deadlifts - 4 sets - 12,10,8,6 reps
Lat pulldowns - 3 sets 10,10,8
Standing Barbell curls - 3 sets 21,18,15 reps
Sitting alternating Dumbell curls - 3 sets 12,10,8 reps
Hammer Curls - 3 sets - 12,10,8 reps
Day 2 (Chest and Triceps)
Incline Dumbell press 4 sets 12,10,10, failure
Flat Dumbell press 4 sets 12,10,10, failure
Cable cross overs 3 sets 12,10,8 reps
Dips 2 sets to failure
Close grip Bench Press - 3 sets to failure pyramiding up the weight
Rope pushdowns - 3 sets 12,10,8
Behind the head tricep extension - 3 sets 12,10,8
Day 3 (Legs)
Leg Press 4 sets 12,10,8,6
Squat 3 sets 12,10,10
Leg Extensions 4 sets 12,10,10,8
Hamstring Curls 3 sets 12,10,10
Sitting Calve raises 3 sets to failure
Day 4 (Shoulders and Abs)
Shoulder Press 4 sets 12,10,10,8
Military press 4 sets 12,10,10,8
Rear Delt Laterals 3 sets 12,12,12
Front Laterals 3 sets 12,10,10
Leg Raises 4 sets to failure
Curl-ups 4 sets to failure
Day 5 (Whatever hurts the least)
Exercises accordingly
Day 6 and 7 (Rest Days) |
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