Exclusive Workout Videos, Interviews, and Industry Insider Tips
Arnold believed that the triceps responded better to higher reps in the 12-20+ range. This workout, if followed correctly, will yield great results and full triceps.
45 weeks 2 days ago
Arnold’s massive biceps were built with the bare basic arm exercises. This program focuses on the mainstay exercises in Arnold’s routines.
45 weeks 2 days ago
Arnolds huge shoulders were built with the 9 basic exercises that are listed in this workout. He performed 5 sets of 6-12 reps of each movement, changing the rep count based on how he felt that day.
45 weeks 2 days ago
"Phase 3" is designed to continue strength training, keeping the rep count at 12 to build muscle. 35 minutes of cardio is performed after each workout.
45 weeks 4 days ago
This workout targets the entire abdominal area. In order to optimize metabolic rate, sprints are performed after the core movements.
45 weeks 4 days ago
The total body workouts are designed to target all the major muscles in one day. The exercises are performed as super-sets to keep your conditioning at a high level.
45 weeks 6 days ago
This total body workout is comprised of all body weight exercises so that no additional equipment is required and can be performed anywhere.
45 weeks 6 days ago
This workout is comprises of all major thickness exercises to help the body stimulate growth. This program could be followed up to 3 days per week performing 5 sets of 5 reps for each exercise.
45 weeks 6 days ago
This workout is 4 different stations of 20 minute cardio intervals back to back. The "80 minute Blast" burns quite a few calories, and shouldn’t be done more than once a week.
45 weeks 6 days ago
This workout contains a downward pyramid of jump rope 'double unders'. Go from sets of 50 'double unders' down to 20. In between each set of 'double-unders' jump rope for 2 minutes at a consistent pace.
45 weeks 6 days ago
Run or walk (depending on fitness level) while increasing the incline 1% each minute, working up to 12-15% incline. After reaching the top, work back down to 0% incline by lowering the grade 1% each minute.
45 weeks 6 days ago
This workout involves alternating between the step-mill and running for 5 minutes intervals. Complete 4-5 sets.
45 weeks 6 days ago
Begin by warming up for 5 minutes at a medium pace. Then increase resistance to an 'all-out sprint' for 2 minutes, followed by a 1 minute 'walk' pace. Continue alternating between the 2 speeds for for 10 sets.
45 weeks 6 days ago
This workout contains a solid amount of exercises targeting both the upper and lower abdominals.
45 weeks 6 days ago
This simple workout has one rule: do not set the dumbbells down to rest while performing 5 exercises for one set of 100 reps each.
45 weeks 6 days ago
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45 weeks 6 days ago
"Phase 3" is designed to continue strength training, keeping the rep count at 12 to build muscle. 35 minutes of cardio is performed after each workout.
45 weeks 6 days ago
"Phase 3" is designed to continue strength training, keeping the rep count at 12 to build muscle. 35 minutes of cardio is performed after each workout.
45 weeks 6 days ago
"Phase 3" is designed to continue strength training, keeping the rep count at 12 to build muscle. 35 minutes of cardio is performed after each workout.
45 weeks 6 days ago
This is workout is an intense 35 minutes of one minute sprint intervals on either the treadmill or elliptical. Follow up the sprints with some lower intensity training on one of the cardio machines
45 weeks 6 days ago
This workout targets the shoulders in a quick but intense routine that mixes in some cardio.
45 weeks 6 days ago
This routine targets the legs and abdominals. It also involves intense card after the weight training is completed.
45 weeks 6 days ago
This workout is comprised of 5 basic lower body exercises combined with cardio to keep the body constantly guessing. This routine can be completed in under one hour and is perfect for days when gym time is limited.
45 weeks 6 days ago
This workout is comprised of 5 basic upper body exercises combined with cardio to keep the body constantly guessing. This routine can be completed in under one hour and is perfect for days when gym time is limited.
45 weeks 6 days ago
This workout begins with the essential muscle builder heavy squats. Following squats, complete a super-set consisting of leg extensions, hamstring curls, and calve raises.
45 weeks 6 days ago
This workout is modeled after the basic hard leg training routines favored by the golden-era bodybuilders. It includes 10-12 sets of 12 reps of the standard leg exercises.
45 weeks 6 days ago
This phase contains of the most famous MP workouts: "The Arm Gauntlet of Hugeness". This 7-exercise super-set engulfs the entire arm with enormous amounts of blood.
45 weeks 6 days ago
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45 weeks 6 days ago
This routine in "Phase 4" is designed with the rep count around 12 to continue to build dense muscle. Additionally the exercises are super-setted to achieve and maintain high level conditioning.
45 weeks 6 days ago
This workout includes all of the essential back exercises with a lower rep count to stimulate good muscle growth, and develops overall strength in the lats and mid-back.
45 weeks 6 days ago
"Back Wreckage" is a one giant 8-exercise super-set of all back exercises.
45 weeks 6 days ago
This routine targets the entire core by super-setting abdominal and lower back exercises for the entire workout.
45 weeks 6 days ago
This routine is the cure for a weak lower back, as it is a basic workout that will put a lot of blood into your lower back, glutes, and upper hamstrings. This workout is really good for loosening up after a long day of travel, or developing a strong back in general.
45 weeks 6 days ago
This workout involves different cardio stations and exercises interspersed with Ab movements.
45 weeks 6 days ago
This is Arnold’s abdominal workout from the 1970s that he used to build his dense, championship abs.
45 weeks 6 days ago
This routine involves 5 different abdominal exercises performed for a duration of 1 minute each, then repeated for a second round, totaling 10 minutes.
45 weeks 6 days ago
After running one mile, this workout entails 7 sets of a circuit of jump rope, dumbbell punches, and body weight squats.
45 weeks 6 days ago
This workout fits its description and is designed to burn between 600-1000 calories in 60 minutes. Make sure and bring a towel!
45 weeks 6 days ago
Alternate one minute of sprints at high speed with one minute of walking (0% incline) for 60 minutes. This workout is a very effective fat burner if the sprints are done with intensity.
45 weeks 6 days ago
The "Cardio Gauntlet" is designed to break the monotony in your workouts. Pick 6 different cardio machines and spend an intense 10 minutes on each one.
45 weeks 6 days ago
This workout is comprised of three basic floor ab exercises. Perform 100 reps of each exercise for 2-3 sets.
45 weeks 6 days ago
This workout is comprised of 4 exercises that use a heavy resistance to make your abdominal muscles stronger, thicker, and more noticeable.
45 weeks 6 days ago
Super-set the three most common leg-raise exercises while trying to take no rest between. This workout will focus primarily on the lower abdominal muscles.
46 weeks 5 hours ago
As stated, 5 different Ab exercises for 100 reps each. The only rule is all 100 reps of one exercise must be completed before moving to the next exercise.
46 weeks 5 hours ago
The "Ab Etcher" focuses on thickening up the abs so they show more clearly as body fat percentage begins to drop.
46 weeks 5 hours ago
Run 2 miles, then super-set 8 basic exercises can be done at home since they require no equipment.
46 weeks 5 hours ago
As described, you do every type of pull-up that you can think of for one hour.
46 weeks 1 day ago
This back workout starts out with 6 sets of heavy dead lifts for thickness. The routine also contains two high rep super sets for conditioning and pump.
46 weeks 1 day ago
This workout is comprised of the basic chest movements for 5 sets of 5 heavy reps to build some good quality strength and mass.
46 weeks 2 days ago
Start off with pyramid sets on the incline barbell bench press, then gain an enormous pump with the "28-method" on flat bench dumbbell press. This routine concludes with a tri-set of chest flys, pullovers, and crossovers.
46 weeks 2 days ago
This workout is designed to completely blast all areas of the deltoids on the first super-set, and also hammer the traps on the second super-set.
46 weeks 5 days ago
This workout is one big circuit composed of running 5 minutes, then completing 5 exercises for one minute each, for 4-6 total rounds.
46 weeks 5 days ago
This workout was made to hammer the chest and triceps. After the body is depleted of glycogen, spend 35 minutes on the treadmill or step-mill to burn stored body fat.
46 weeks 5 days ago
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46 weeks 5 days ago
This workout is set up to hammer the back and shoulders. After the body is depleted of glycogen, spend 35 minutes on the treadmill or step-mill to burn stored body fat.
46 weeks 5 days ago
This workout is set up to hammer the chest and abs. After the body is depleted of glycogen, spend 35 minutes on the treadmill or step-mill to burn stored body fat.
46 weeks 5 days ago
This workout is set up to hammer the biceps and triceps. After the body is depleted of glycogen, spend 35 minutes on the treadmill or step-mill to burn stored body fat.
46 weeks 5 days ago
This workout is designed to hammer the legs and abs. After the body is depleted of glycogen, spend 35 minutes on the treadmill or step-mill to burn stored body fat.
46 weeks 5 days ago
Start off with 50 pull-ups total. The remainder of the routine is composed of one giant super-set of various methods of four different rows.
46 weeks 5 days ago
This workout starts out with weighted pull-ups to thicken the lats, then moves into 3 different rowing motions, and finishes with one-arm pulldowns.
46 weeks 5 days ago
Begin with wide-grip pull-ups for 50-75 total reps in as few sets as possible. Next find 6-8 different handle attachments to utilize on the pulldown machine, performing 4 sets of each grip for 12 reps.
46 weeks 5 days ago
This back workout starts off with the 3-way dumbbell row, then moving into traditional pull-ups, then finishes off with seated rows (quarter-rep method) and dumbbell pullover.
46 weeks 5 days ago
This is one of two chest and back workouts available for "Phase 4". This workout has a high level of volume for both chest and back, while keeping the repetitions in a heavy 12-15 rep range.
47 weeks 6 days ago
This phase is comprised of tri-sets which will add fullness and conditioning to the muscle that you built in phase 2. The workout concludes with barbell shrugs and Ab wheels.
47 weeks 6 days ago
This phase is comprised of tri-sets which will add fullness and conditioning to the muscle that you built in phase 2.
47 weeks 6 days ago
"Phase 3" is comprised entirely of tri-sets (super sets consisting of 3 exercises) which will add fullness and conditioning to the muscle that was built in "Phase 2".
47 weeks 6 days ago
This workout is comprised of basic shoulder exercises performed either with reps on a pyramid, or 5 sets of 5 reps prescription.
47 weeks 6 days ago
This workout starts out with the Larry Scott super-set which results in a tremendous pump. The workout then focuses on the triceps with 4 different exercises that include close-grip bench presses, and end with straight bar press-downs.
47 weeks 6 days ago
This leg workout is comprised of pyramid for each exercise. 'Pyramid' sets involve increasing the weight each set while decreasing the number of reps performed to maximize muscle growth.
47 weeks 6 days ago
Phase 2 is designed as a heavier phase of the program with either pyramid sets or lifting a consistent weight for 5 sets of 5 reps. This portion of the program will add some real, quality muscle.
47 weeks 6 days ago
Since this is the last workout of the week, the shoulder workout is basic, but effective. There are only 10 sets in the entire workout, but if done correctly, there will be plenty of workload for even the strongest shoulders.
49 weeks 2 days ago
This workout was set up to add thickness as well as conditioning to the arms by using the perfect mix of heavy weight and high reps.
49 weeks 2 days ago
The strategy behind this workout is to perform two heavy movements for one muscle group back to back (quad/quad, hamstring/hamstring) After the super sets, finish with barbell lunges and calf raises.
49 weeks 2 days ago
This workout is high volume with heavy weight, super-setting chest and back exercises to maximize growth.
49 weeks 2 days ago
During this workout jumping rope is interspersed with one bicep and one tricep exercise.
49 weeks 2 days ago
After a warm-up run of 2 miles, complete a ladder of pushups and pull-ups starting at 10 reps down to 1 rep, and then 1 rep back up to 10 reps (20 sets of each total). Finish with another 1 mile run and 50 Ab wheels.
49 weeks 2 days ago
Run 2 miles, pushing for a record time each workout, then perform 6 sets of 3 Ab routine staples. This workout concludes with an additional mile run.
49 weeks 2 days ago
This workout is comprised of cardio intervals interspersed with arm and shoulder exercises to help promote a lean, defined physique.
49 weeks 2 days ago
After running 2 miles, this routine combines Ab wheels, pull-ups, and pushups for a basic yet effective workout.
49 weeks 2 days ago
After jumping rope for 10 minutes, followed by 3 minutes of walking lunges, this routine concludes with an explosive super-set for lower body and abs.
49 weeks 2 days ago
After a two mile run, complete 5 minutes of body weight lunges and 5 minutes of squats. Rest, then complete an additional set of both lunges and squats.
49 weeks 2 days ago
This workout you will super-set the bike for 10 minutes on high resistance with 100 reps of three basic exercises. This workout will surprise anyone with how difficult it is, despite its simple structure.
49 weeks 2 days ago
Warm up by jogging a mile, then perform multiple exercises for 100 reps each. Then, on the second round perform all exercises for 50 reps.
49 weeks 2 days ago
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"Fat Burner #28" starts off with a one mile run at 5% incline, followed up with 100 reps each of squats, crunches, and pushups.
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"Fat burner #2" has great sprint interval as its warm up, followed by a very basic, but effective super-set of body weight exercises.
49 weeks 2 days ago
This workout involves 1 minute treadmill sprints super-setted with a weightlifting movement for 3 sets. You continue this for the whole routine, bringing in new a exercise after every third set.
49 weeks 2 days ago
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This workout consists of two leg circuits: one that targets the quads while the other is hamstring dominant. These circuits give the legs an incredible pump.
49 weeks 2 days ago
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This workout by Serge Nubret is a classic golden-era bodybuilding workouts that is still relevant and producing results today. Serge built a magnificent chest using this routine for years. With high volume and medium weight combined with low rest periods, perform five different lifts for 6-8 sets of 12 reps.
50 weeks 4 hours ago
"Chest Workout #6" begins with a pyramid down to a 4-rep max on flat bench barbell press. To increase blood flow and maximize pump, a super-set of cable crossovers and a flat bench dumbbell fly (with a 4-count stretch at the 'bottom' of each rep) is utilized next. Finishing up with Ab wheels and pushups for a solid overall chest workout.
50 weeks 20 hours ago
When performing the "All Angles Chest Workout" rotate between close, medium, and wide grips on the flat barbell bench press for 3 sets of 8 reps. The same concept is then utilized on the incline barbell bench press (close, medium, wide for 3 sets of 8 reps). Conclude with the chest fly machine (or "Pec-Deck") for 15 reps, with a 4-count isometric hold and squeeze at the 'top' of each rep. The chest is attacked from 'all angles' in this workout.
50 weeks 20 hours ago
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50 weeks 21 hours ago
"Chest workout #3" begins with two main super-sets. First, super-set incline bench press for a heavy set of twelve reps with an incline dumbbell fly for twenty reps. Then, move to the flat bench barbell press for eight reps, paired with flat bench dumbbell flys for twenty reps. This routine is designed with a heavy compound exercise followed immediately with a higher rep flying movement with light weight. The workout concludes with a three-part super-set of dumbbell pullovers, pushups, and the Ab wheel.
50 weeks 21 hours ago
"Chest workout #2" begins with a heavy pyramid routine that works up to a two rep maximum. Next, the incline bench press is performed with the 28-method to maximize blood flow. The workout concludes with cable cross overs from two different angles to really bring out the pectoral striations. The icing on the cake is one hundred pushups. This workout contains all the components required to build a great chest.
50 weeks 21 hours ago
"Chest workout #1" begins with a super-set of three classic bodybuilding exercises - incline barbell press, flat dumbbell flys, and cable cross-overs. These are performed back to back with no rest in between. Following the super-set is a terrific "old school" movement, the dumbbell pullover which incorporates the lats and rhomboids as well as the pecs and triceps. This workout concludes with some bread and butter core work, the Ab Wheel and weighted crunches.
50 weeks 21 hours ago
This chest workout utilizes the "quarter-rep method" on each exercise. The "quarter-rep method" for chest is as follows: lower the weight fully, then press the weight up one quarter of the way, then back down all the way , then fully extend to the starting position.
50 weeks 21 hours ago
This workout is designed for days when time is limited, or when there is access to dumbbells only. Super-setting two presses and a flying motion results in a great pump from this quick workout.
50 weeks 23 hours ago
The "Chest on SWOLE" routine is designed with pyramid sets at the beginning to stress the chest with a heavy work load. After working up to a heavy weight, the "28 method" and "1/4 rep method" are utilized to maximize blood flow to the pecs. The workout ends with two flying movements to stretch the muscle and fascia, further increasing blood flow. By incorporating so many varied methods in one workout the body is constantly off guard and is forced to adapt.
50 weeks 1 day ago
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