Wednesday, May 14, 2014

Big Horseshoe Triceps Arnold Schwarzenegger Style


TRICEPS

EXERCISE                                  SETS        REPS

Close-Grip Bench Press          4-5            6-8

Cable Pressdown                     4-5            8-10

Overhead Dumbbell Extension   4-5            10-12

Dumbbell Kickback                        4-5            12-15

Source:

The Complete Arnold. Joe Weider's Muscle & Fitness; Jul2007, Vol. 68 Issue 7, p214-226, 10p


EXERCISE           SETS     REPS


Close-grip

  Bench Press      5-6      6-8

Cable

  Pressdown        5-6      6-8

Lying EZ-bar

  French Press     5-6      6-8

Dumbbell

  Kickback          5       6-8

Source Citation (MLA 7th Edition)

Wuebben, Joe. "Bodies of work: four Mr. Olympia champions--the most exclusive group of bodybuilders in the world--share the workouts that helped them reached immortality." Joe Weider's Muscle & Fitness Oct. 2012: 120+.


EXERCISE                         SETS REPS


Close-Grip Bench Press           4    8-10

Weighted Dip (body upright       3    6-8

Overhead Cable Extension(1)      3    10-12

Reverse-Grip Cable Pressdown(2)  3    12-15


(1) Alternate with one-arm dumbbell overhead extensions every other workout.


(2) Alternate with reverse-grip lying barbell/EZ-bar extensions every other workout

Source

Schwarzenegger, Arnold. “Hard Headed.” Joe Weider's Muscle & Fitness; Apr2008, Vol. 69 Issue 4, p282-282, 1p, 1 Black and White Photograph, 1 Chart