Fitness training from the old school – Old School Bodybuilding

Description of the training program

• Main goal: increase muscle mass
• Type of training: Split
• Training level: advanced
• Duration of the program: 12 weeks
• Days of the week: six
• Training duration: 45-60 minutes
• Necessary equipment: lever, dumbbells, own weight, machines
• Gender: men and women

Six-day training split

• First day  – Chest and back
• Second day  – Shoulders and arms
• Third day  – Legs
• Fourth day  – Chest and back
• Fifth day  – Shoulders and arms
• Sixth day  – Legs
• Seventh day  – Rest

Explanations of the training program from the old school

1. This six-day training program is very heavy, so you need a very good recovery and a diet with excess calories. What percentage of this calorie excess is depends on you and your goals. If you are a beginner, you better not get involved in this training program.
2. Before each basic exercise, do two warm-up sets. The first with a very light weight, and the second with a weight of about 50% of the first working series. Basic exercises are those that are performed with free weights such as bench press, squats, pull-ups, rowing, shoulder presses and others.
3. Do stretching at the beginning and end of your workout. It is extremely important. It will help you recover your muscles better, have better flexibility and plasticity.
4. Rest a bit between the series itself. For large muscles rough per minute, and for smaller 30-40 seconds.
5. Warm up well before performing the basic exercises. Do 2-3 warm-up sets before starting with squats, bench press, deadlifts, shoulder presses, etc.

 

 

Day №1 Chest and back training in superseries
Exercise	Series	Repetitions
The middle part of the chest of the Smith machine super series with Puldown front with a wide grip	4	8-10
Upper chest of smith machine super series with pull on lower pulley	3	8-12
Fleiss of poluleg super series Puldaun front with a shoulder grip	3	10-15
Crossover super series with Pullover on top pulley	2	15
Abdominal training
Exercise	Series	Repetitions
Knees Raise (Legs Raise)	4	20
Prayer (Cable Crunch)	4	20
Abdominal presses (Crunches)	1	5 minutes to “ignition”

 

Arnold claims that alternating back and chest exercises has several advantages:

1. You can manipulate heavier weights to build mass and strength.
2. You get better pumping and a lasting effect on blood flow. Therefore a longer pumping state.
3. This way the workout goes faster and saves time.
4. Better results in terms of muscle density, because you can train to the limit of your physical capabilities.

 

Day №2 Training for Shoulders, Triceps and Biceps
Shoulder training
Exercise	Series	Repetitions
Shoulder Presses	3	10-12
Helicopter (Upright rows)	3	10-12
Lifting dumbbells to the side when leaning forward	5	10-15
Triceps workout
Exercise	Series	Repetitions
Triceps extension of a pulley with a valid	4	10-15
French (Triceps Extension)	4	10-12
Biceps workout
Exercise	Series	Repetitions
Biceps flexion with standing barbell (Barbell Curl)	4	10-12
Biceps curl with standing dumbbells (Dumbbell Curl)	4	10-12

 

 

Day №3 Leg Training
Training for Thighs
Exercise	Series	Repetitions
Squats with a barbell	5	6-12
Pushing from the Leg Press	3	10-12
Leg Extensions	3	10-15
Leg Curls	5	10-15
Roman barbell traction	3	8-10
Training for Calf
Exercise	Series	Repetitions
Seated Calf Raise	4	12-15
Lifting fingers on a smith calf machine	4	12-15

 

 

 

Day №4 Chest and Back Training
Chest workout
Exercise	Series	Repetitions
Ejection of a dumbbell from a half-legged position	3	8-10
Buckets (Dips)	3	10-15
Flys from the leg	3	10-15
Back Training
Exercise	Series	Repetitions
Pulddown in front with shoulder grip	3	8-10
Barbell Row	3	8-10
Dumbell rows	3	8-10
Seated Cable Rows	3	8-10
Abdominal training
Exercise	Series	Repetitions
Knees Raise (Legs Raise)	4	20
Prayer (Cable Crunch)	4	20
Abdominal presses (Crunches)	1	5 minutes to “ignition”

 

 

Day №5 Training for Shoulders, Triceps and Biceps
Shoulder training
Exercise	Series	Repetitions
Shoulder Presses Shoulder Presses	3	8-12
Lateral raises	5	8-12
Extending the arms forward for the front shoulder	3	8-10
Triceps workout
Exercise	Series	Repetitions
Pushing the barbell out of the leg with a narrow grip	4	8-12
Unfolding a dumbbell behind the head	4	10-12
Biceps workout
Exercise	Series	Repetitions
Folding dumbbells for biceps at an angle	4	10-12
Squat flexion with biceps barbell	4	10-12

 

 

Day №6 Leg Training
Training for Thighs
Exercise	Series	Repetitions
Squats with a barbell	5	6-12
Hack Squat	3	10-12
Walking n apadi (Lunges)	3	10-15
Leg curls sitting or with one leg (Leg Curls)	5	10-15
Roman barbell traction	3	8-10
Training for Calf
Exercise	Series	Repetitions
Seated Calf Raise	4	12-15
Lifting fingers on a smith calf machine	4	12-15