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View Full Version : Arnold's 10/8/6/4 routine - thoughts?



alcibiades
07-19-2013, 05:14 PM
hey all, so i picked up arnold's "encyclopedia of modern bodybuilding" and am using a modified version of his routine. i'm making noticeable size gains after about two months on it, but my strength is going up very slowly. the routine is based on 4 sets of 10,8,6,4 reps for upper body and 15,12,10,8 for the lower body, with a few variations. has anyone else run this routine? any thoughts or suggestion? the routine is a three day split of chest/back, shoulders/arms, and legs, with abs every day, followed by an off day. rinse, repeat.

Day I:
bench press - warmup/10/8/6/4
incline press - 10/8/6/4
incline flyes - 10/8/6/4
dumbbell pullovers - 10/8/6/4
chin ups - sets to failure until 40 total
close grip cable pull downs - 10/10/10/10
t-bar rows - 15/12/10/8
abs


Day II:
deadlifts: 10/8/6/4
ohp: 10/8/6/4
push press: 10/8/6/4
lateral raises: 10/8/6/4
heavy upright rows: 10/8/6/4
barbell curls: 10/8/6/4
incline db curls: 10/8/64
close grip press: 10/8/6/4
skullcrushers: 10/8/6/4
wrist curls: 10/8/6/4
reverse wrist curls: 10/8/6/4
abs


Day III:
squats - 15/12/10/8
leg press - 15/12/10/8
hamstring curls - 15/12/10/8
stiff leg deads - 15/12/10/8
seated calf raises - 15/12/10/8
standing calf raises - 15/12/10/8
abs

for abs i'll usually do cable crunches, weighted planks or stomach vacuums depending on how i feel.

Swoll_House2000
07-22-2013, 09:59 PM
I've done something similar and it worked well for mass gain. It's tough to notice strength gain when you're volume training as such, but trust me your strength is probably going up more so than you think. You definitely won't be able to increase the weight you train with as frequently as you might with traditional strength training. The best advice I can give you is to decide what is most important to you; size, strength, or a mixture of both; and then build your workout based off of your goals. Also, realize what works well for one person may not work well for you so don't be afraid to mix things up a bit and find out what works best for you. Happy lifting brother.

spaded
08-09-2013, 10:59 PM
I'm using a routine I found online all compound lifts 15/8/8/6. I love it my favorite routine by far. Ive noticed both size and strength.

Nocode8511
08-10-2013, 01:10 PM
I'm using a routine I found online all compound lifts 15/8/8/6. I love it my favorite routine by far. Ive noticed both size and strength.

Post it up please. Always interested in someones workout, thanks!