Arnolds trænings program

[DonNiklas]

Hej, vi har en projektopgave i skolen, og vi kunne tænke os Arnolds gamle program. Vi er ikke ude efter det maskine-program han kørte op til Terminator3 filmen, men det gamle steroide-program.

Vi ved at han har lavet en bog "The New Encyclopedia of Modern Bodybuilding.", hvor et af hans programmer er i, men vi har ikke tid til at bestille bogen hjem.

Håber i kan hjælpe.

På forhånd - TAK!

[Granhof]

Jeg er ret sikker på at du sagtens kan finde det på www.google.com ;)

[Guest Voravong]

Jeg prøvede for sjov hans dobbelt split i sommers. Så jeg har skrevet det ind i det her regneark. Det er taget fra "Encyclopedia of moderne bodybuilding".

Det er temmelig sindsygt.

Dobbeltsplit.xls

[Guest PlayboY]

Hvilket program bruger man til at åbne de der xls filer?

[Don Kane]

Du skal bruge Excel... ;)

[Cache]

Har I fået styr på det? Ellers ligger jeg inde med den nævnte bog og kan i så fald smide et indlæg med et af bogens programmer...

[DonNiklas]

Det må du meget gerne, ville være lækkert :)

[Serious]

Hvorfor låner I den ikke bare på biblioteket?

[DonNiklas]

Ville også være nemmere, men det findes ikke på vores lille bibliotek..

[Cache]

Jeg er lidt doven... så jeg søgte på Google og fandt flg. (stort set magen til det som er i bogen) ... Schwarzenegger routine

Mon, Wed, Fri

Chest:

Bench press - 5 sets, 6-10 reps

Flat bench flies - 5 sets, 6-10 reps

Incline bench press - 6 sets, 6-10 reps

Cable crossovers - 6 sets, 10-12 reps

Dips - 5 sets, to failure

Dumbbell pullovers - 5 sets, 10-12 reps

Back:

Front wide-grip chin-ups - 6 sets, to failure

T-bar rows - 5 sets, 6-10 reps

Seated pulley rows - 6 sets, 6-10 reps

One-arm dumbbell rows - 5 sets, 6-10 reps

Straight-leg deadlifts - 6 sets, 15 reps

Legs:

Squats - 6 sets, 8-12 reps

Leg presses - 6 sets, 8-12 reps

Leg extensions - 6 sets, 12-15 reps

Leg curls - 6 sets, 10-12 reps

Barbell lunges - 5 sets, 15 reps

Calves:

Standing calf raises -10 sets, 10 reps

Seated calf raises - 8 sets, 15 reps

One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Forearms:

Wrist curls (forearms on knees) - 4 sets, 10 reps

Reverse barbell curls - 4 sets, 8 reps

Wright roller machine - to failure

Abs:

Nonstop instinct training for 30 minutes

Tues, Thurs, Sat

Biceps:

Barbell curls - 6 sets, 6-10 reps

Seated dumbbell curls - 6 sets, 6-10 reps

Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:

Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps

Pushdowns (exterior head) - 6 sets, 6-10 reps

Barbell French presses (interior head) - 6 sets, 6-10 reps

One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:

Seated barbell presses - 6 sets, 6-10 reps

Lateral raises (standing) - 6 sets, 6-10 reps

Rear-delt lateral raises - 5 sets, 6-10 reps

Cable lateral raises - 5 sets, 10-12 reps

Calves and Forearms:

Same as Monday, Wednesday and Friday

Abs:

Same as Monday, Wednesday and Friday.

Håber det kan bruges.

[Arnold schwarzenegger]

Jeg tror aldrig Arnold har kørt det program, han var kendt for at være en spøge fugl, der fyldte folk med sjove historier

Arnold sagde også at for at blive lige så stor som ham skulle man spise, en ske fuld salt om dage, og jo mere salt man spiste jo større blev man

[venaN]

Arnold sagde også at for at blive lige så stor som ham skulle man spise, en ske fuld salt om dage, og jo mere salt man spiste jo større blev man

Gad satme godt se naive mennesker kæmpe sig igenmen en tsk. salt for at blive stor

[Cache]

Årh, hold op... alt hvad der står på Internettet er sandt.

Har ingen anelse om rutinen har været brugt eller ej... videreformidler bare. ;)

[Lillemand]

Jeg prøvede for sjov hans dobbelt split i sommers. Så jeg har skrevet det ind i det her regneark. Det er taget fra "Encyclopedia of moderne bodybuilding".

Det er temmelig sindsygt.

Skal man kun træne mandag og tirsdag, eller?

[Lillemand]

Er dette her rigtig stillet op og efter dette her http://i40.tinypic.com/24ow1p1.jpg

Mandag Morgen "Chest back"

Chest:

Bench press - 5 sets, 6-10 reps

Flat bench flies - 5 sets, 6-10 reps

Incline bench press - 6 sets, 6-10 reps

Cable crossovers - 6 sets, 10-12 reps

Dips - 5 sets, to failure

Dumbbell pullovers - 5 sets, 10-12 reps

Back:

Front wide-grip chin-ups - 6 sets, to failure

T-bar rows - 5 sets, 6-10 reps

Seated pulley rows - 6 sets, 6-10 reps

One-arm dumbbell rows - 5 sets, 6-10 reps

Straight-leg deadlifts - 6 sets, 15 reps

Mandag Aften "legs"

Legs:

Squats - 6 sets, 8-12 reps

Leg presses - 6 sets, 8-12 reps

Leg extensions - 6 sets, 12-15 reps

Leg curls - 6 sets, 10-12 reps

Barbell lunges - 5 sets, 15 reps

Abs:

Nonstop instinct training for 30 minutes

Calves:

Standing calf raises -10 sets, 10 reps

Seated calf raises - 8 sets, 15 reps

One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Tirsdag " Shoulders arms Forearms "

Shoulders:

Seated barbell presses - 6 sets, 6-10 reps

Lateral raises (standing) - 6 sets, 6-10 reps

Rear-delt lateral raises - 5 sets, 6-10 reps

Cable lateral raises - 5 sets, 10-12 reps

Forearms:

Wrist curls (forearms on knees) - 4 sets, 10 reps

Reverse barbell curls - 4 sets, 8 reps

Wright roller machine - to failure

Onsdag "Chest back "

Chest:

Bench press - 5 sets, 6-10 reps

Flat bench flies - 5 sets, 6-10 reps

Incline bench press - 6 sets, 6-10 reps

Cable crossovers - 6 sets, 10-12 reps

Dips - 5 sets, to failure

Dumbbell pullovers - 5 sets, 10-12 reps

Back:

Front wide-grip chin-ups - 6 sets, to failure

T-bar rows - 5 sets, 6-10 reps

Seated pulley rows - 6 sets, 6-10 reps

One-arm dumbbell rows - 5 sets, 6-10 reps

Straight-leg deadlifts - 6 sets, 15 reps

Onsdag aften "Legs"

Legs:

Squats - 6 sets, 8-12 reps

Leg presses - 6 sets, 8-12 reps

Leg extensions - 6 sets, 12-15 reps

Leg curls - 6 sets, 10-12 reps

Barbell lunges - 5 sets, 15 reps

Abs:

Nonstop instinct training for 30 minutes

Calves:

Standing calf raises -10 sets, 10 reps

Seated calf raises - 8 sets, 15 reps

One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Torsdag "Skoulders arms forarms"

Biceps:

Barbell curls - 6 sets, 6-10 reps

Seated dumbbell curls - 6 sets, 6-10 reps

Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:

Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps

Pushdowns (exterior head) - 6 sets, 6-10 reps

Barbell French presses (interior head) - 6 sets, 6-10 reps

One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:

Seated barbell presses - 6 sets, 6-10 reps

Lateral raises (standing) - 6 sets, 6-10 reps

Rear-delt lateral raises - 5 sets, 6-10 reps

Cable lateral raises - 5 sets, 10-12 reps

Forearms:

Wrist curls (forearms on knees) - 4 sets, 10 reps

Reverse barbell curls - 4 sets, 8 reps

Wright roller machine - to failure

Fredag "Chest back"

Chest:

Bench press - 5 sets, 6-10 reps

Flat bench flies - 5 sets, 6-10 reps

Incline bench press - 6 sets, 6-10 reps

Cable crossovers - 6 sets, 10-12 reps

Dips - 5 sets, to failure

Dumbbell pullovers - 5 sets, 10-12 reps

Back:

Front wide-grip chin-ups - 6 sets, to failure

T-bar rows - 5 sets, 6-10 reps

Seated pulley rows - 6 sets, 6-10 reps

One-arm dumbbell rows - 5 sets, 6-10 reps

Straight-leg deadlifts - 6 sets, 15 reps

Fridag aften "legs"

Legs:

Squats - 6 sets, 8-12 reps

Leg presses - 6 sets, 8-12 reps

Leg extensions - 6 sets, 12-15 reps

Leg curls - 6 sets, 10-12 reps

Abs:

Nonstop instinct training for 30 minutes

Calves:

Standing calf raises -10 sets, 10 reps

Seated calf raises - 8 sets, 15 reps

One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Lørdag "skulders back"

Shoulders:

Seated barbell presses - 6 sets, 6-10 reps

Lateral raises (standing) - 6 sets, 6-10 reps

Rear-delt lateral raises - 5 sets, 6-10 reps

Cable lateral raises - 5 sets, 10-12 reps

Barbell lunges - 5 sets, 15 reps

Back:

Front wide-grip chin-ups - 6 sets, to failure

T-bar rows - 5 sets, 6-10 reps

Seated pulley rows - 6 sets, 6-10 reps

One-arm dumbbell rows - 5 sets, 6-10 reps

Straight-leg deadlifts - 6 sets, 15 reps

Edited February 1, 2009 by Lillemand

[teddy]

det er et emne fra 2004, så du skal nok ikk regne med der er meget respons fra ham du quoter

[Lillemand]

det er et emne fra 2004, så du skal nok ikk regne med der er meget respons fra ham du quoter

øv :(

Men kan du se, om det er rigtig?

[teddy]

ser vidst nogenlunde ud.

men du har vel ikk tænkt dig at træne det??