MetZleRmaN’s BodyBlog

Hey guys, I just put together an EP after reading The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger. I’m currently injured, but I can’t wait to follow this program.

Tell me what you guys think of it…

-Week Schedule-
/Monday: Workout 1/Tuesday: Workout 2/Wednesday: Workout 1/
/Thursday: Workout 2/ Friday: Workout 3/ Saturday: Workout 2/
/Sunday: Rest/
-Workout 1-
CHEST
-Bench Press: 4 sets; 1 set of 15 warm-up, 10, 8, 6, 4 reps- stripping last 2 sets
-Incline Bench Press: 4 sets; 1 set of 15 warm-up, 10, 8, 6, 4 reps- stripping last 2 sets
-Pullovers: light 15 reps, 10, 8, 6, 6 reps
-Dumbbell Fly: light 15 reps, 10, 8, 6, 6 reps
BACK
-Chin-Ups: light 15 reps, 10, 8, 6, 6 reps
-Bent-Over Rows: light 15 reps, 10, 8, 6, 6 reps
-Lat Pull-Downs: light 15 reps, 10, 8, 6, 6 reps
-Deadlifts: 3 sets of 10, 6, 4 reps to failure
LEGS
-Squats: light warm-up, 8, 6, 4 reps to failure
-Leg Curls: light 15 reps, 10, 8, 6, 6 reps
ABDOMINALS
-Sit-Ups: 100
-Alternating Obliques: 50 per side
-Machine Crunches: 30, 20, 10

 

-Workout 2-
SHOULDERS
-Barbell Clean and Press: light 15 reps, 10, 8, 6, 6 reps
-Dumbbell Lateral Raises: light 15 reps, 10, 8, 6, 6 reps
-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: light 15 reps, 10, 8, 6, 6 reps
-Seated Dumbbell Curls: light 15 reps, 10, 8, 6, 6 reps
-Cable Curls: light 15 reps, 10, 8, then super-set
-Close-Grip Press: light 15 reps, 10, 8, 6, 6 reps
-Standing Triceps Extensions with Barbell: light 15 reps, 10, 8, 6, 6 reps
-Rope Pull-Downs: light 15 reps, 10, 8, then super-set
FOREARMS
-Wrist Curls: light 15 reps, 10, 8, 6, 6 reps
-Reverse Wrist Curls: light 15 reps, 10, 8, 6, 6 reps
ABDOMINALS
-Reverse Crunches: 100
-Bridge: 2 min, 2 times
-Sit-Ups: 100

 

-Workout 3-
CHEST
-Bench Press: 2 warm-ups and MAX
-Dumbbell Press: light 15 reps, 10, 8, 6, 6 reps
-Incline Dumbbell Press: light 15 reps, 10, 8, 6, 6 reps
-Parallel Dips: 3 sets of 10 reps
BACK
-Deadlifts: 2 warm-ups and MAX
-Chin-Ups: warm-up and MAX number of reps
-Barbell Shrugs: 3 sets of 10
-Lat Pull-Downs: light 15 reps, 10, 8, 6, 6 reps
ABDOMINALS
-Crunches: 100
-Machine Crunches: 200 reps
-Elbows to Knees: 2 sets of 3 min
AEROBIC
-Treadmill: 3 min slow, 3 min fast, 3 min jog, 1 min walk
-Elliptical: 10 min