Monday, December 17, 2012

The Graz-Schwarzenegger Cultural Experiment

It is a little known fact that the former Governor of California, Mr. Universe and Mr. Olympia Arnold Schwarzenegger is an Austrian native who grew up just outside Graz. The Governator has had a successful career in sport, politics and business. This man has had an eventful life to say the least.

During my time in Graz, I am hoping to do something culturally relevant.  Apart from learning how to yodel and taking a beer bath, I figured there has to be something that I can do that may have a lasting impact on my life. The answer comes in bodybuilding like Arnold!

Over the course of the next six months I will follow an intense workout regimen that will challenge me physically and mentally. The focus, much like Arnold's, will be gaining mass. Most of my workout expertise will be coming from bodybuilding.com and numerous other blogs such as Scooby's. Progress will be posted here!

Here is my workout regimen which is a variation of Mr Schwarzenegger's:


Monday, Wednesday, Friday

Chest:-
Bench press – 5 sets, 6-10 reps
Flat bench flies – 5 sets, 6-10 reps
Incline bench press – 6 sets, 6-10 reps
Cable crossovers – 6 sets, 10-12 reps
Dips – 5 sets, to failure
Dumbbell pullovers – 5 sets, 10-12 reps

Back:-
Front wide-grip chin-ups – 6 sets, to failure
T-bar rows – 5 sets, 6-10 reps
Seated pulley rows – 6 sets, 6-10 reps
One-arm dumbbell rows – 5 sets, 6-10 reps
Straight-leg deadlifts – 6 sets, 15 reps

Legs:-
Squats – 6 sets, 8-12 reps
Leg presses – 6 sets, 8-12 reps
Leg extensions – 6 sets, 12-15 reps
Leg curls – 6 sets, 10-12 reps
Barbell lunges – 5 sets, 15 reps

Calves:-
Standing calf raises -10 sets, 10 reps
Seated calf raises – 8 sets, 15 reps
One-legged calf raises – 6 sets,12 reps

Forearms:-
Wrist– 4 sets, 10 reps
Reverse barbell curls – 4 sets, 8 reps
Wright roller machine – to failure

Abs:-
Nonstop instinct training for 30 minutes

Tuesday, Thursday, Saturday

Biceps:-
Barbell curls – 6 sets, 6-10 reps
Seated dumbbell curls – 6 sets, 6-10 reps
Dumbbell concentration curls – 6 sets, 6-10 reps

Triceps:-
Close-grip bench presses– 6 sets, 6-10 reps
Pushdowns– 6 sets, 6-10 reps
Barbell French presses– 6 sets, 6-10 reps
One-arm dumbbell triceps extensions-  6 sets, 6-10 reps

Shoulders:-
Seated barbell presses – 6 sets, 6-10 reps
Lateral raises– 6 sets, 6-10 reps
Rear-delt lateral raises – 5 sets, 6-10 reps
Cable lateral raises – 5 sets, 10-12 reps

Get at me bro!

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