Build Muscle And Strength Quick

This post will be featuring an advanced style workout routine that I have been following for the past 3 months and would now like to share it with you. This workout is from the "Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding". I do not own any of this and all rights go exclusively to Arnold Schwarzenegger.

This routine is an advanced routine and i would only suggest following it if you have minimum 6 months lifting experience and know what your doing. Some exercises in this program are complex and the whole program is vary high volume. I would make sure to get adequate sleep and maintain a very nutrient dense diet as well as protein supplementation for optimal recovery and results.

The following is a 6 day training program with only one rest day, all body parts will be hit twice a week.

Monday&Thursday-Chest/Back
Chest
Bench Press                                5 sets, 8-12 reps
Incline Bench Press                     5 sets, 8-12 reps
Pullovers                                     5 sets, 8-12 reps
Back
50 Chin-ups ( go until you reach 50)
Bent-over Barbell Rows              5 sets, 8-12 reps
Dead-lifts                                    3 sets, 10,6,4 reps (Increase weight, lower reps)
Abs
Leg Raises                                  5 sets, 25 reps

Tuesday&Friday-Shoulders/Arms
Shoulders
Barbell Clean and Press              5 sets, 8-12 reps
Lateral Raises                             5 sets, 8-12 reps
Upright Rows                             5 sets, 8-12 reps
Standing OHP                            3 sets, 6,4,2, reps (Increase weight, lower reps)
Biceps
Standing Barbell Curl                 5 sets, 8-12 reps
Seated Dumbbell Curl                5 sets, 8-12 reps
Triceps
Close Grip Bench Press             5 sets, 8-12 reps
Standing French Press               5 sets, 8-12 reps
Forearms
Wrist Curls                               5 sets, 8-12 reps
Reverse Wrist Curls                  5 sets, 8-12 reps
Abs
Incline Crunches                       5 sets, 25 reps

Wednesday&Saturday-Legs/Lower-Back
Legs
Squats                                      5 sets, 8-12 reps
Lunges                                     5 sets, 8-12 reps
Leg Curls                                 5 sets, 8-12 reps
Lower Back
Straight Leg Dead-Lifts            3 sets, 10,6,4 reps (Increase weight, Lower reps)
Good Mornings                        3 sets, 10,8,6 reps (Increase weight, Lower reps)
Standing Calf Raises                 5 sets, 15 reps each leg
Abs
Leg Raises                               5 sets, 25 reps


This may seem like a lot of training but if don't properly and with proper diet,nutrition, supplementation, and sleep it can be done. If you have any questions or concerns plese don't be afraid to comment below.
Happy Lifting