A gym training program recommended by maybe the most famous bodybuilder of all time: Arnold Schwarzenegger.
Arnold Schwarzenegger had one single goal: he wanted to get big. And he did. This is a popular training method Arnold himself preferred at his young age in Münich:
Repeat 4×10 times. Use as heavy weighs as possible. Have a two-minute rest after each set.
- Bench press
Repeat 3×10 times. Take a wide grip of the pole. Have a two-minute rest after each set.
Repeat 3x as-many-times-as-you-can. Have a two-minute rest after each set.
- Behind the neck press
Repeat 4×10 times. Take a wide grip. Have a two-minute rest after each set.
- Barbell curls
Repeat 3×10 times. Keep your elbows close to your sides. Take a grip as wide as your shoulders. Have a 90-seconds rest after each set.
Repeat 3-4×20 times. Keep your hands behind your head. Have a minute of rest after each set.
Do these three times a week, e.g. monday, wednesday & friday. Just remember to have a minimum of one day of rest after each session. Add weight to your moves whenever possible.