Arnolds 6 Day Split Workout

Arnold Schwarzenegger, an actor, politician, bodybuilder, powerlifter, businessman, author etc. etc., whatever you might call him. If you are in the fitness world, then you have definitely come across this name and personality. There are very few who don’t recognize him. He began lifting at age of 15 and within 5 years, got his Mr. Universe title. A 7 time Mr. Olympia, the greatest feat for bodybuilding, he is a personality on his own. Let’s walk through Arnolds 6 day split workout that is popular among all fitness enthusiasts.

Arnolds 6 Day Split Workout

Arnold Workout Summary

GoalMuscle building
Workout TypeSplit workout
Level of TrainingAdvanced
Duration2 months
Training Days6 days a week
Time an hour to hour and half
EquipmentBarbell, dumbbell, cables, body-weight
Target GenderMale
SupplementsProtein, Creatine, Mass Gainer, Multi-Vitamin

Description

This workout split is very much similar to what Arnold followed back in his Mr. Olympia days. This routine is a high volume training style hitting all those major muscles 2-3 times a week. It might not be suitable for everyone on the first go, but it surely will benefit everyone in long run.

Arnold’s Stats

Height 6’2″
Weight 235 lbs
Arms22 inches
Chest 57″
Waist 34″
Squat545 lbs
Bench Press500 lbs
Deadlift710 lbs

Arnold’s Meal Stats

Arnold always emphasizes on the quality and quantity you must eat. Meal is all he puts focus on. His training was always backed by the disciplined and well maintained diet. The general overview of his meal looks like this:

Number of meals5-6 meals
Caloriesupto 5000 per day
Protein300+ grams
Post workoutcarbs right after workout
Protein ShakesOnly if your diet doesn’t provide enough

6 Day Workout Split

This workout split was mentioned by Arnold himself in one of his publishes. The split looks something like this:

Day 1Chest and Back
Day 2Shoulders and Arms
Day 3Legs and Lower back
Day 4Chest and Back
Day 5Shoulders and Arms
Day 6Legs and Lower back
Day 7Rest

Chest and Back

Chest
ExerciseSetsReps
Bench press3-410
Incline Bench Press3-410
Dumbbell Pullover3-410
Back
ExerciseSetsReps
Chin Up3-410
Bent Over Row3-410
Deadlift3-410
Abs Crunches525

Shoulders and Arms

Shoulders
ExerciseSetsReps
Barbell Clean and Press410
Lateral Raises410
Military Press410
Upright rows410
Arms
ExerciseSetsReps
Barbell Curl410
Dumbbell Curl(Seated)410
Close grip bench press(tris)410
Triceps Extension410
Forearms
Wrist Curl(Normal + Reverse)410
Reverse Abs Crunches525

Legs and Lower back

Legs 
ExerciseSetsReps
Squat410
Lunge410
Leg Curl410
Lower Back
ExerciseSetsReps
Stiff Legged Deadlift410
Good Mornings410
Calves
Standing Calf Raises410
Abs Crunches525

Arnold Workout Variation

There is another variation to the Arnolds 6 Day Split Workout. This focus on training each body part 3 times a week. It is high in both intensity and volume.

Arnolds 6 Day Split Workout

Day 1,3,5Chest, Back and Legs
Day 2,4,6Shoulders and arms
Day 7 Rest

Chest, Back and Legs

ExerciseSetsReps
Chest
Bench press56-10
Incline Bench Press66-10
Dumbbell Flye56-10
Cable Cross Overs610-12
Dips5Failure
Dumbbell Pullovers510-12
Back
Wide grip pull up6Failure
Seated Cable Row66-10
T-Bar Row56-10
Single Arm Dumbbell row56-10
Stiff Leg Deadlift615
Legs
Squat68-12
Leg Extension612-15
Leg Curl610-15
Leg Press68-12
Barbell Lunges515
Calves
Standing and Seated Calf Raises10-1010-15
One Leg Dumbbell Calf Raises612
Forearms
Wrist Curl410
Reverse Barbell Curl48
Wrist Roller Machine4Failure
Non-stop Abs 30 minutesFeel the burn

Shoulders and Arms

ExerciseSetsReps
Biceps
Barbell Curl66-10
Dumbbell Curl(Seated)66-10
Dumbbell Concentration66-10
Triceps
Close Grip Bench Press66-10
Triceps Push Down66-10
Barbell French Press66-10
Single Arm Dumbbell Extension66-10
Shoulders
Shoulder press(Barbell)66-10
Lateral Raises66-10
Rear Delt Raises66-10
Cable Lateral Raises66-10
Calves
Standing and Seated Calf Raises10-1010-15
One Leg Dumbbell Calf Raises612
Forearms
Wrist Curl410
Reverse Barbell Curl48
Wrist Roller Machine4Failure
Non-stop Abs 30 minutesFeel the burn

Summary of Arnolds 6 Day Split Workout

Arnold is a living legend. He has multiple personality traits to explore. A 7 time Mr. Olympia isn’t made in chill, it needs hard work and dedication. Discipline is key to success. High intensity and volume workout split like arnolds 6 day split workout is very much favorable for adding on size and conditioning. With the backing of high quality diet, all your dreams will be turn to reality.

 

Six Pack Abs Workout

The very first thing you need to understand is Abs are just like any other muscles in your body. You will not get visible abs just by dieting and shredding fat. You need to train them regularly so that when you cut down fat, there is solid block of muscles visible. There is a general trend of six pack abs workout but it is not limited there. What number of separation you will have is purely determined by your genetics. Some have 4 like Arnold while some have 10 of them. Here is a quick, easy yet very effective abs workout routine.

Abs Muscles

Your abdominal muscles doesn’t only include the biscuit shaped area at front of your abdomen. In fact, it is just a part among the 4 major muscles. We need to train all the muscles in unison so that they are well developed and have symmetry.

Six Pack Abs Workout

  • Transversus Abdominis:
    It is the deepest layer in the abdomen that helps maintain the internal pressure and stabilizes the trunk.
  • Rectus Abdominis:
    It is the front part of the abdomen stretch between ribs and the pubic bone. Its main function is to move the part between the ribs and the pelvis.
  • Internal Obliques:
    These muscles support the abdominal wall and are present on the either side of the lower torso area. The lie beneath the external area and helps in the twisting motion of the abdominal area.
  • External Obliques:
    External obliques are most visible part of the abdominal muscles. They originate form the lower half of the ribs to the pelvis. They help in the twisting motion just like the internal obliques, but in opposite direction.

Workout Routine for Six Pack Abs

Before you get in to the workout, you need to have your diet on point. You need to be eating clean and as per the requirement. If you are a busy personnel, you can very easily cook for whole day or even week at once. There are plenty of those six bag bag packs to keep meal for up to 6 times. It’s available online.

You need to train all those muscles in your abdominal area. So, a workout plan for six pack abs focusing on all the muscles are great. Below is a workout routine for six pack abs for around 4 weeks to build some awesome looking abs. There is not gender difference in this routine. This is ab workouts at gym woman can try or men can demolish.

  1. Crunches + Plank

    Crunches work your upper abs like magic. the best way to do this workout is to not let your lower back leave the contact with the ground. Just focus on contracting the area just below the rib cage. When paired with plank, you get to hold the burning sensation in the upper abs, firing up the metabolism and burning calories. Do 3 sets of 12 reps for crunches and 30 sec hold for the plank.

    Also Read: How to get fast muscle growth

  2. Reverse crunches + Knee raises

    Both the reverse crunches and knee raises are best workout for the lower abs. The put great emphasis on your lower abdominal muscle near pelvis area. While doing reverse crunches, you curl your lower body towards your head while lying flat on the ground. For knee raises, either you hang from the pull up bar and bring knee above your pelvis or do it in the machine. Do 3 sets of 10 reps each.

    Six Pack Abs Workout

  3. Russian Twist

    Twisting motion is performed by the obliques. This Russian twist is performed by balancing you whole body on your hip while you sit on the ground. Now with your right hand, touch towards the left side and vice versa. This workout will work both your obliques. It also works what you call love handles. You would better do this rather than doing does side bends. Do 3 sets of 16-18 twisting together on both sides.

    Six Pack Abs Workout

  4. Air Bike or Bicycle

    Air bike or commonly known as bicycle crunch puts your whole core section under immense stress. Your abs scream with pain after this awesome workout. You lie flat on your back. Put your palms behind you head. Now with your left knee touch the right elbow. Here the twisting motion will work your abs in whole new ways. Do 3 sets of 12-15 reps.

  5. HIIT Cardio

    To sum up the workout, do some HIIT cardio to burn those remaining calories. This HIIT can include anything from treadmill, running, burpees to any thing else.

Abs Workout Routine Getaway

With this six pack abs workout routine, it doesn’t target any specific level of fitness. Anyone from beginner to advance. You can increase the intensity once you increase the level of fitness. Love handles are the worst nightmare for any gym goers. It is very hard to get off. Try this workout routine and do comment down below.

 

 

Chest Workout at Home Without Equipment

Not all of us are gym freak. Not all of us can manage going to gym, yet are very passionate for fitness. Some can’t afford the gym fees, while some can’t make it to the gym in their areas. But there are almost all the exercises for whole body that we can do absolutely without any weight. It is quick easy and affordable version of workout. When your nutrition is clean, little effort in exercise can give you desired results. Here is a chest workout plan at home without equipment. You will not require any weights or any fancy equipment.

Chest Workout Routine Without Equipment

Basically, the best and the only best thing you can  do for chest are push ups. There few other ways you can target the chest muscles but nothing will hit them like push ups.

  • Wide stance Push up

    This is done similar to the regular push up, the only difference is that the stance is wider. The wider the hands apart, the focus is shifted more towards the pectoral muscles. You chest will be in full stress throughout the exercise. So you would better drop to your knees if you feel like drooping your form. Do 4 sets of 15 reps and you will be pumping those chest muscles in no time.

  • Diamond Push up

    Opposed to what wide push up is, diamond push up uses all your muscles in upper body to stabilize and work those pecs. It is also called triceps push up because it puts great stress upon the triceps. Bring your hands together and make a diamond shape with the hands facing the floor. Now begin the regular push ups. Do 3 sets of 15 reps and your triceps and chest will be on fire.

    Chest Workout at Home Without Equipment

    Also Read: Chest Workout Plan with Dumbbells

  • Chest Dips

    Chest dips are the very simple yet very effective exercise to target and lengthen those chest muscles. If you cannot find any parallel space where you could rest your hands and do dips, you can place 2 chairs in parallel. While doing so, just make sure the chairs are anchored correctly. While doing the dips, slightly tilt your body forward so as to target chest more than the triceps. Do 3 sets of 10-12 reps.

    Chest Workout at Home Without Equipment

  • Decline Push up

    Having targeted the lower chest with dips, and middle chest with almost every variation, now let’s hit upper chest. Do a leg elevated push up. Place your feet on surface higher than your arms. In this way, you can shift your focus towards the upper chest. Hit 3 sets of at least 12 reps.

    Chest Workout at Home Without Equipment

  • Pull Overs

    Now finish off the workout with pull overs. You might have see the barbell version, dumbbell version but this one is different. To add the extra weight, just grab any heavy object you can find in your house. Do the pull overs with that weight and finish off your chest workout at home without equipment. Pull overs basically lengthen your pecs. The lower you go behind, the greater will be the involvement of lats. Do 4 sets of 15 reps.

Conclusion for Chest Workout at Home Without Equipment

To achieve the aesthetics, you don’t really have to do tons of bench press or cable crossovers or chest fly. You can achieve the strength even without weights. Your body weight will help your achieve your goal. This is the chest workout plan without equipment at home. Follow the workout and watch your strength and aesthetic grow.