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.
Arnold Workout Summary
Level of Training
6 days a week
an hour to hour and half
Barbell, dumbbell, cables, body-weight
Protein, Creatine, Mass Gainer, Multi-Vitamin
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 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 meals
upto 5000 per day
carbs right after workout
Only 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:
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 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.
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.
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.