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Gio71
09-30-09, 4:40 pm
Maybe someone of you know some good oldschool bodybuilding routine of course with squats,deads and benchpress ?
If yes post it please

Sho
09-30-09, 11:27 pm
heres arnold'd old school one..

Arnold's Routine

Mon, Wed, Fri

Chest:
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.

Back:
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

Legs:
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

Calves:
Standing calf raises 10 x 10
Seated calf raises 8 x 15
single leg calf raises (holding dumbells) 6x12

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

Abs:
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

Tues, Thurs, Sat

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

Triceps:
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

Shoulders:
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

Gio71
10-01-09, 5:56 am
heres arnold'd old school one..

Arnold's Routine

Mon, Wed, Fri

Chest:
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.

Back:
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

Legs:
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

Calves:
Standing calf raises 10 x 10
Seated calf raises 8 x 15
single leg calf raises (holding dumbells) 6x12

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

Abs:
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

Tues, Thurs, Sat

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

Triceps:
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

Shoulders:
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

I think this wont work for me now haha way to high

MrMonday
10-01-09, 10:38 am
How old school do you mean?

This was Reg Park's routine from the 1950's:

mon-wed-fri

barbell curl 4x6-8
seated press behind the neck 4x6-8
benchpress 5x5
barbell rows 4x6-8
barbell squat 5x5
deadlift 5x5

I'm sure if you gave 100% effort to it, you would see some results, but training has evolved a little in the last 50 years. lol

calcaneous
10-01-09, 11:56 am
How old school do you mean?

This was Reg Park's routine from the 1950's:

mon-wed-fri

barbell curl 4x6-8
seated press behind the neck 4x6-8
benchpress 5x5
barbell rows 4x6-8
barbell squat 5x5
deadlift 5x5

I'm sure if you gave 100% effort to it, you would see some results, but training has evolved a little in the last 50 years. lol



while training has evolved since then, there is no replacement for: 1) being under a bar and pushing with all your might. 2) being over a bar pulling with all your might.

fenix237
10-01-09, 12:11 pm
How old school do you mean?

This was Reg Park's routine from the 1950's:

mon-wed-fri

barbell curl 4x6-8
seated press behind the neck 4x6-8
benchpress 5x5
barbell rows 4x6-8
barbell squat 5x5
deadlift 5x5

I'm sure if you gave 100% effort to it, you would see some results, but training has evolved a little in the last 50 years. lol

between all those deads, squats and BB Rows 3X/wk- my lower back would be screamin'!