Train Like Arnold! :o)

By Cardio, Training, Workouts

For Mike, thanks for everything, again! 🙂

Greetings Readers! 🙂

Yes, I know it’s been a while. Let’s just say life’s been rather challenging of late and leave it at that shall we?! 🙂 In more exciting news I started my new training block three weeks ago and I’m very excited because this time Mike has told me to train like Arnold (I’m finally capable after only 36 years in the gym!) so  I’m going to share it with you! 🙂

Arnold Schwarzenegger

Another 4 Day A Week Bodybuilding Routine!

My latest program follows the usual pattern so it should come as no surprise to regular readers! If you’ve not been paying attention or you’re a new reader check out my previous posts on priming, training 3 days a week , training 4 days a week and training 5 days a week  and everything should become clear! 🙂 I should also mention that all of my routines are formulated for me by my friend Mike who is quite frankly a genius! 🙂

If you’re interested in seeing how my blocks have changed over the years then this 5 day a week routine  and this 4 day a week routine are worth a look!

If you want to know what lies at the heart of it all you’ll need to check out my classic post on old school bodybuilding! 🙂

Here’s what Mike has me doing this time around  🙂

Monday – Shoulders


Machine Press – 6 x 12-15
Front Raises – 4 x 15, 12, 10, 8
Lateral Raises – 4 x 15, 12, 10, 8
Upright Rows – 4 x 15, 12, 10, 8
Bent Over Laterals – 4 x 15, 12, 10, 8

EDIT – I trained with Mike and he showed me how to do a Front Raise with a plate and an explosive (I try, there’s lots of room for improvement!) raise and a trap/rear delt contraction at the top and so I’m doing these instead of Front Raises, Upright Rows and Bent Over Laterals now! How time efficient is that! 🙂

Tuesday– Legs & Abs


Seated Calf Raise 1 x 100 reps ASAP
Standing Calf Raises 5 x 20


Stiff Leg Deadlift 4 x 8-12
Leg Extension 4 x 10-15


Leg Raises 5 x 20

Thursday – Chest & Arms


Incline Fly 4 x 12 – 15

Incline DB Press 4 x 15, 12, 10, 8


Close Grip Bench Press 4 x 15, 12, 10, 8
EZ Bar French Press 4 x 15, 12, 10, 8
Pushdowns 4 x 15, 12, 10, 8


Hammer Curl 4 x 4 x 15, 12, 10, 8
Barbell Curl 4 x 4 x 15, 12, 10, 8

Friday – Back


Bent Over Rows – 4 x 8

Dumbbell Rows – 3 x 8

Pullovers 4 x 8 – 10
Assisted Chins 4 x 15, 12, 10, 8

General Pointers

I trained with Mike a week into the block and he gave me loads of coaching on varying my rep speeds and ranges to play with through the block – short reps, fast explosive reps, steady reps! I’ve a bit rubbish at all of this to be honest – I especially lack explosive power! – but as ever I’ll practice and persist and I’ll get better! 🙂
Apart from that it’s pretty much a case of more of the same to be honest 🙂 I’ll be aiming to ‘stimulate not annihilate’ aka ‘train don’t strain’ and I’ll keep my rests under a minute as this will keep me in condition and eliminate the need for cardio which is always a plus! 🙂

Food Glorious Food! 🙂

After 4 1/2 months I’m back to preparing food again! 🙂 You can read all about my latest my nutritional program here 🙂

Next Time!

I’ve no idea but I’m sure I’ll come up with something, sooner or later! 🙂 Make sure you Like my FB page so you can see my splendid new videos and remember to Contact Me if you need anything! 🙂