noriods4me’s BodyBlog

BIG VOLUME FOR NOT SO BIG MEN

im not sure if all of this volume is good for me(or anyone for that matter).. could b overtraining, but i am getting bigger nonetheless. try it out if u like. tell me how it goes for you!!! any comments are welcome. we’re all learning

points i try to make… when i say 8-10 or 10-12 or 12-15… i mean.. thats the most u can do. The last 2,3,or 4 reps of each set im struggling like a motherf**ker

arnold = deviation arnold schwarzzz workout (from his book) - heavy days 

dave = deviation dave draper workout (found in his archives online) - light(er) days 

  

day1 Arnold 

morning 

dumbell bench :4×8-10 

incline dumbell :4×8-10 

– 

superset> incline and flat flys :2 sets each 8-10 

– 

weighted dips :4x max reps 

2 million (made up this name obviously) 3 x max reps 

note: usually use about 185 on barbell benchpress and rep it out 3sets  as many reps as i can do for the pump 

abs: whatever 

evening 

chin up :4-5sets x max reps 

bent row :4×10-12 

standing t-bar row?? :4×10-12 

(use the corner of 2 walls.. a bench bar.. load weight on and row like a t-bar) 

deadlift: 4×8-10 

abs: whatever 

cardio 3omin 

  

day2 Arnold 

morning 

EZbar curl :4×10-12 

superset  

 Closegrip benchpress :4×10-12 

— 

hammer curl :4×10 

superset 

seated -over the head- tricep press (both arms) :4×10-12 

— 

tricep pressdown :4×10-12 

superset 

standing alternating dumbell curl : 4×10-12 

abs: whatever 

evening 

seated shoulder press(dumbell) :4×8-10 

standing barbell press :4×10-12 

— 

superset> front raises and side lateral raises(alternating dumbells) 2×10-12 each 

— 

standing barbell upright row:4×8-10 

abs: whatever 

cardio 30min 

  

day3 Arnold 

morning 

Squat :warmup set15 reps, then 4×8-12 

Lunges :4×10-12 

Leg extensions: 4×12-15 

standing calf raises 4-5sets x 12-15 

abs: whatever 

no cardio 

evening 

Lying leg curls :4×10-12 

seated leg curls :4×10-12 

stiff leg deadlifts :4×10-12 

seated calf raises: 5×10-12 

no abs or cardio 

  

usually a day off between the two workouts 

  

day4 Dave 

morning 

barbell bench 

superset 

incline dumbell fly 

— 

incline barbell bench 

superset 

flat dumbell fly 

— 

abs: whatever 

cardio 30min 

evening 

Wide Pulldown :4×10-12 

superset 

chin up :4xmaxrep 

— 

Seated rows :4×10-12 

superset 

Closegrip pulldowns :4×10-12 

  

Bent barbell row :5×15 (obviously lighter weight.. focusing ond form an contraction) 

abs: whatever 

  

day5 Dave 

morning 

barbell shoulder press warmup 15reps) 4×8-10 

behind the neck press :4×8-10 

— 

*tripleset* 

seated-dumbell side lateral raise :4×8 

seated-dumbell front alternating raise :4×8 

standing- bent over dumbell rear delt. raise :4×8 

— 

shrug :4-5set x 12-15 (heavy as possible w/ dumbells or barbell) 

abs: whatever 

cardio 30min 

evening 

Closegrip benchpress :4×10-12 

superset 

incline curls(dumbells) :4×10-12 

— 

seated -over the head- tricep press (both arms) :4×10-12 

superset 

flat bench dumbell curls (pretty much a lower incline than the incline curls) :4×10-12 

— 

bench dips(w/ plates on lap) :4×12-15 

superset 

standing alternating hammer curls :4×10-12 

abs: whatever 

  

day6 Dave 

morning 

Squat :warmup set15 reps, then 4×8-12 

Lunges :4×10-12 

Leg extensions: 4×12-15 

standing calf raises 4-5sets x 12-15 

abs: whatever 

no cardio 

evening 

Lying leg curls :4×10-12 

seated leg curls :4×10-12 

stiff leg deadlifts :4×10-12 

seated calf raises: 5×10-12 

no abs or cardio 

  

another day off  

repeat  day 1 arnold next training day