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What do yo guys think about Arnold's basic mass routine??

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  • What do yo guys think about Arnold's basic mass routine??

    Monday and Thursday
    Chest
    Bench press
    Incline press
    Pullovers

    Back
    Chin-ups (4 sets until failure)
    Bent-over rows
    Deadlifts (3 sets x 10/6/4)

    Abs
    Leg raises (5 sets of 25 reps)



    Tuesday and Friday
    Shoulders
    Clean and press
    Lateral raises
    Heavy upright rows
    Push press

    Arms
    Barbell curls
    Narrow-grip bench press
    Barbell triceps extensions
    Forearms
    Wrist curls
    Reverse wrist curls

    Abs
    Sit-ups (5 sets x 25)


    Wednesday and Saturday
    Thighs
    Squats
    Lunges
    Leg curls

    Calves
    Standing calf raises (5 x 15)
    Lower back
    Stiff-leg Deadlifts (3 x 10/6/4)
    Good mornings (3 x 10/6/4)

    Abs
    Leg raises (5 x 25)

  • #2
    everything is 5 sets of 8-12 reps unless it says otherwise. Been doing it for a few weeks and plan on continuing it for the next 12 weeks while on my cycle that i posted about earlier, mon & thurs being my shot days

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    • #3
      Doing chest and back one day then the bis and tris the very next day, plus doing that twice a week: how do your arms bis feel doing them the day after back and your tris feel the day after chest? Also, how does doing shoulders the day after chest feel?

      I myself always try to separate back and bis, chest and tris or shoulders at least a day in between. I would say though that doing the bis or tris the day after back or chest is much better then doing bis or tris and then back or chest the day after.

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      • #4
        Very few people (@ least that I've met) can hit the whole body 2XWK, consistently with Intensity.

        Not too bad while "ON" cycle doing a heavy workout followed by a light feeder/pump workout same Wk for a month or two?
        "GYM + JUICE"

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        • #5
          , for a bodybuilder looking to boost body mass it is compulsory to understand the essentials of muscle building. bodybuilder should know the things that workout and the things that don?t. Ergo it is as simple as that.

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          • #6
            Ive tried hitting every bodypart twice a week, but I see more results hitting every bodypart once a week. I do monday- chest, tuesday- back, wednesday- legs, thursday- arms, friday-shoulders, and saturday and sunday rest. I think the routine is good for people that get good gains hitting every bodypart twice a week. Personally I feel more fatigued from doing that.
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            • #7
              Imo...I don't like it you're doing push and pull work on consecutive days might be better if the leg routine was mixed in better bit still dont see balance even while "on"...the best gains I had was with kris gethins 12 week on bb.com 1 part/week but at key times supersets, pyramids etc...im now trying the jay cutler 8 week mass builder like it so far well see how the results fare

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