Haha there is no possible way you could get gains with ARNOLD's routine:
Mon, Wed, Fri
Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.
Tues, Thurs, Sat
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12
Calves , Forearms & Abs:
Same as Monday, Wednesday, Friday workout
HERE is the routine I was previously using:
Monday-Chest 4x8 flat, incline, decline, flys or DB flat, decline , incline and pec deck
Tues- Back/ Abs- pull ups, Seated Rows, Dead lifts, One arm Rows Various Ab exercises
Thurs- Bicep/Tricep- 4x8 barbell curls, seated Db incline curls, curls with arms again wall. close grip bench, skull crushers, Push down.
Fri- Shoulders/ Legs- 4x8-10Clean/press, squats, leg press, db shoulder press, Hitlers, other calf/leg exercises.
Then sometimes Abs with light back on the weekend.
So I am thinking I need to stick to a more basic routine such as this, but always change up my reps/sets and exercises every week?