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Arnold 6 Day Routine for a 49 Year Old


#1

Hi,

My first post on here. Back in May 2014, I decided to buy a set of weight training equipment and change my diet after seeing a picture of myself that my wife took. I was over 90kg in weight at 5’7"! I train in my garage, I have a full cage with spotters, plenty of weights, a hyperextension bench, adjustable and flat bench.

I concentrated on weight loss and learning how to use the weights properly, concentrating on form and technique for the first 6-12 months, doing mainly compound exercises. This worked, I got down to just under 71kg. After this I spent the rest of the time up to Xmas 2015 doing a 2 day, twice weekly split.

I got my main 1RM lifts to:
Squat - 150kg
Bench - 125kg
BB Overhead Press - 80kg
Deadlift - 170kg (started this quite late, so catching up…)

My wife bought me Arnold’s Encyclopaedia of Modern Bodybuilding a while back, and I decided to try the 6 day split beginner routine he recommends. I have been doing this for 6 weeks now, and I do enjoy it - I hadn’t realised just how exhausting the Clean and Press was!

Here is the routine:

Sunday/Wednesday:

Bench Press – 5 sets of 12-8 reps
Incline bench Press – 4 sets of 12-8 reps
DB Pullovers – 4 sets of 12-8 reps

Wide grip Chin Ups – 50 reps
Bent Over Rows – 4 sets of 12-8 reps

Deadlifts – 3 sets of 10, 6, 4 reps

Crunches – 5 sets of 25 reps

Monday/ Thursday:

BB Clean and Press – 4 sets of 12-8 reps
Low Pulley Lateral Raises (or DB) – 4 sets of 20-10 reps

Heavy Upright Rows – 3 sets of 10, 6, 4 reps to failure
Push press – 3 sets of 6, 4, 2 reps to failure

Standing BB Curls – 4 sets of 12-8 reps
Seated DB Curls – 4 sets of 12-8 reps
Close grip Bench Press – 4 sets of 12-8 reps
Triceps Rope Push Downs/Extensions – 4 sets of 12-8 reps

Wrist Curls – 4 sets of 12-8 reps
Reverse Wrist Curls – 4 sets of 12-8 reps

Leg Raises – 5 sets of 20-12 reps

Tuesday/Friday:

Squats – 5 sets of 12-5 reps
Lunges/Front Squats – 4 sets of 12-8 reps
Hamstring Curls – 4 sets of 20-12 reps

Standing Calf Raises – 4 sets of 20-12 reps

Straight leg Deadlifts – 3 sets of 10, 6, 4 reps
Good Mornings - 3 sets of 10, 6, 4 reps

Reverse Crunches – 5 sets of 25 reps

The only thing I have changed is Deadlifts, I do these once per week, instead of twice. Is that OK, do you think?

Thank you,

Chris