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"Build overall strength/power and size."
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This Bi-weekly split taken from Arnold's Basic Program with some changes. Note that I'm a classic hard-gainer who's been lifting for almost 5 years regularly with a 5 day split for each body part, Chest, Back, Arms, Shoulders, Legs. Each day consisted of 4-6 exercises. It got me from 180 to 195 where I plateau'd. Then I focused more on power-lifting and am up to 205 but have hit another plateau (mostly due to diet I think.) I don't believe 205lbs is nearly enough to consider a high focus on "sculpting". So while I am an experienced lifter, I felt the need to switch to Arnold's BASIC program designed for growth. In any case, Arnolds Basic Program is an intense workout to try to get done in an hour and 15 minutes with a partner. I'm sure some people do FAR more for WAY longer, but I don't. Stronger Faster is Better.
Day 1. (Chest/Back)
Flat Bench 3 sets 10, 8, 6 reps.
Deadlift 3 sets 10, 6, 4 reps.
Incline Bench 3 sets 10, 8, 6 reps.
Chin ups 3 sets to failure.
Pull Overs 3 sets 12, 10, 8 reps.
Bent Over Row 3 sets, 10, 6, 4 reps.
Abs - Alternate workouts, 5 sets.
Day 2. (Arms)
Clean/Press 3 sets 10, 8, 6 reps.
Lateral Raises 3 sets, 10, 8, 6 reps.
Heavy Upright Row 3 sets 10, 6, 4 reps.
Standing EZ-Bar Curls 3 sets 10, 8, 6 reps.
Close Grip Press 3 sets 10, 8, 6 reps.
Standing Hammer Curls 3 sets, 10, 8, 6 reps.
Cable/Rope Press-down 3 sets 10, 8, 6 reps.
Forearm Curls 3 sets 20, 15, 12 reps.
Forearm Extensions 20, 15, 12 reps.
Abs - Alternate workouts, 5 sets.
Day 3. (Legs/Lower-back)
Squats 3 sets 12, 10, 8 reps.
Lunges 3 sets 12, 10, 8 reps.
Leg Curl 3 sets 12, 10, 8 reps.
*Superset
-Standing Calf Press 3 sets 12, 10, 8 reps.
-Seated Calf Press 3 sets 12, 10, 8 reps.
Straight Leg Deadlift 3 sets 10, 8, 6 reps.
Rinse Repeat. Eat. |
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