Arnold's Revenge Workouts

Hi Everyone,


Here are two new workouts that I have put together that are very tough. These are not for the meek or mild. LOL!


Squats- 10, 10, 8, 6, 6, 4  Start with 60-65% and add 20 lbs. to each set there after and try to complete all of the reps. Joey finished his last set at 475x4. His total poundage was over 17,000 lbs.


Prowler Pushing- 325 lbs. push down and back 20 yards. Do three sets.
Plyo Lunges with 20 lbs. db's  Do 3 sets x 10 reps.
Banded Leg Curls- 3x15
Abs- Body Curls on a steep inclines. Do 40 reps.






Bench Press- 10, 10, 8, 6, 6, 4  Start with 60-65%  and add 10-15 lbs. to each set.


Incline Db Bench- 3x10
Db Shoulder Press- 3x10
Partial rep Shoulder Press- 3x6 Chose a weight that is 60% of your one rep max. Do six half reps from the shoulders to the top of your head, then do 6 half reps from the top of the head to full extension, then do 6 full reps.
Laterals- 3x10
Tri Death- Push Downs- 15 reps, Close Grip Push Ups- 10 reps, Db French Press- 10 reps.
Abs- Weight Behind your head sit ups- 2x25


These to workouts were super hard. If you chose to venture here be prepared to work your ass off.


Coach George W. Phipps