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Arnold Golden Six Workout Routine | Muscular physique Tips

Arnold Golden Six Routine

The ‘Golden Six’ was a programme is based around six key exercises .According to Arnold he made “remarkable” gains on.

Austrian Oak built his impressive foundation on full-body workouts such as Park’s ‘Beginner 5×5 routine and his own ‘Golden Six’

I found out everything I could about Reg Park. I bought all the magazines that published his programs. I learned how he started training, what he ate, how he lived, and how he did his workouts. I became obsessed…

The Golden Six Routine

Barbell Squat410
Wide Grip Barbell Bench Press310
Chin Up3Max
Behind The Neck Overhead Press410
Barbell Curl310
Bent Knee Sit Up3-4Max


  • Arnold recommended performing this routine 3 times per week on alternating days for a 3 month cycle.
  • Once you can do 2/3 reps above the recommended amount increase the weight.
  • Strive to progress wherever possible.
  • Rest for 2 minutes between sets of squats and no more than 90 seconds for the other exercises.
Arnold Schwarzenegger Young Photos
Arnold Schwarzenegger Young Photos

Follow Arnold Golden Six Workout Routine. It’s perfect way to lay the foundation for a well balanced, muscular physique.

Get in, blitz everything, get out, eat, rest, repeat.

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The best exercises for massive shoulders | Awesome Body


The best exercises for massive shoulders | Awesome Body

Shoulder width is appreciated both in the male, and with the fair sex. Male population is important because it forms the highest point of that famous athlete X shape. On the other hand, women shoulder width obtained the illusion of a slim waist, so that the body gets the typical feminine hourglass shape in which the narrowest part of the waist, and the body of it spreads upwards and downwards (in one of the following articles will be covered and the bottom part).

Unfortunately, the shoulder width is largely determined by bone structure, namely the length of the collar bones. A positive development is that there is something we can expand, and that the deltoid muscle. The most dramatic effect on the width of the shoulders will, therefore, have developed the outside of the deltoid, and will contribute to the overall image and other developed parts of the shoulder girdle.

Deltoid muscle consists of three heads: anterior, middle (or lateral side) and back. According to recent divisions there are seven parts of the deltoid muscle (Poliquin). In any event, it is almost impossible to do training that includes presses, and training with the withdrawal, without activating a part of the deltoid muscle. Some go so far as to opinions in the deltoid muscle should not do separately train.

I personally believe that only use deltoid as helpers in training the chest or back is not activated and does not encourage the growth side sufficiently, but the specialized training necessary shoulders.

Before we start with the very selection of exercises, it should be emphasized that the shoulder joint because of its spherical shape (mobility in all directions), very poorly protected. Therefore, it is very easy to overload or even a bad choice exercises and improper technique execution lead to injury.

After an adequate warm-up and stretching the shoulders, moving with the training …

Overhead Press

Rameni potisak

The shoulder thrust is an exercise that can be performed with dumbbells or a bar, and there are also variants with other props such as Kettlebell, then the machines for shoulder thrust, the Smith machine, etc.

With the bar this exercise can be performed so that the bar down behind your head, or in front of the head (when talking about military press-in). Thrust can be performed sitting or standing. This exercise, that movement can be considered as basic exercises for the shoulder where they activated all three deltoid heads, especially the front head.

Particularly effective embodiment the push-press, wherein a thrust in use and support legs as just before going into half squat thrust. If you do not misuse the help of leg, this way we can maximally stimulate the shoulder belt.

Another combination that I would mention the following: First, make a series of thrust from a seated dumbbell; then immediately followed by a series of standing thrust without changing weights; and at the end without a break, to do with the cancellation of the same series of dumbbell push-press. Try it!

Video presentation of performing shoulder thrust can be seen here.

Lateral raises

Odručenje bučicama

This exercise is what Americans call the “bread and butter” for the width of the shoulders. Since the vast majority (if done properly) affects secondary (side) deltoid head, directly affects the width of the hull when we look at it from the front or rear. Exercise is all the more important that all parts of the deltoid participating in various push and pull, side shoulder at least part stimulated.

Lateral raise can be performed standing or sitting. If it is done sitting, we will be able to use significantly less load than the standing version, but we so much more direct hit part of the deltoid that we want because the movement is much stricter. Except with dumbbells, lateral raise can run on the machine, or using cable or elastic bands.

The exercise can be performed and one-hand, and in particular the effective way in which performance is the body tilted to the side. Thus, we get a bigger load on the deltoid in the uppermost position of the movement, but one should be careful because it also means changing the natural curves of force that has deltoid and possible injury. The same situation when we tilt, and use elastic bands.

Video display performance lateral raises can be seen here.

Condor flight

Odručenje u pretklonu

This exercise affects almost isolated only rear deltoid head that is essential to look at the shoulder side view. It is essential, however, that the effect of exercise does not destroy the wrong movement. The movement would, in fact, should be only in the shoulder joint although in many exercisers know how to see the final part of the movement combine blades, which naturally activates spinal muscles.

Strictest movement we get when exercise is performed by sitting on the bench. So, sit on the edge of the bench and leaned forward so that our front fuselage entire execution time in contact with the upper thighs. From that point on only the shoulder joint raise the arm holding them all the time movement at right angles to the trunk. This means that the uppermost point elbows lateral movement of the shoulder (not at an angle towards the rear!).

The exercise can also be performed standing bent or lying face down on the incline bench.

Standing rowing (upright barbell rows)

Stojeće veslanje

This is an exercise in which they are primarily activated lateral delts, and participate as helpers front delts and trapezius muscles together with the rotator cuff. We grasp the bar with shoulder width or slightly narrower and we pull your elbows up until the bar reaches the chin. Elbows whole time water movement, ie the highest point.

Video display performance standing, vertical paddling can be seen here.

There are numerous variations of the typical exercises for the shoulder. Here below a few more exotic, yet effective exercises …

Arnold Press

Arnoldov potisak (Arnold press)

We sit on the edge of the bench, holding the weights so that the dumbbells at shoulder level, palms facing us, and the elbows are in a position lower than the palms. From the starting position, we raise the weights simultaneously rotating the wrist outward (pronation). In the final (top) position palms face away from us. Reverse path in the eccentric phase of the weights back to the starting position.

As the name suggests exercises, designed it himself, Arnold and reportedly claimed that it is the best exercise for shoulder he knows.

Video display performance Arnold’s thrust can be seen here.

Scott Press

Exercise is the name given by the first Mr. Olympia, Larry Scott which is struggling with a shoulder width and is therefore particularly devoted to them.

We begin with a dumbbell in polusupiniranom position (palms facing each other), and the humerus (upper arm) is directed forward in relation to the body. From that point on the upper arm while pushing up and back, stopping at about 3/4 trajectory compared with conventional shoulder thrust. In order to maintain the tension in the deltoid, and minimize the triceps, tilt weights, so that the little finger in a position higher than the thumb.

It is important to concentrate on the fact that we pull the arm as much as possible in the back while stretched out his elbows. In the final position of the hands slightly above your head.

This movement also has elements of  lateral raise (modified), so given that and the direction of movement very well activates the external (secondary) and rear deltoid head.

In the end, a few more facts about the deltoid muscle, which will help in the planning of more effective training. It was found that the deltoid muscles made ​​of sporookidajućih fibers which allows them pretty quick recovery. Therefore it is necessary to “attack” more often, that requires a higher frequency of training. They can train up to three times a week.

Training shoulders is made for so-called. trisets. Thus, the three exercises that are performed in a row without a break form a series. After such series follows a pause of 2-3 minutes and repeat the same thing for another 2 to 3 times.

Personally, I am flexible training in which a slightly higher weight and a smaller number of repetitions make several batches of a shoulder thrust (military, with dumbbells or Smith machine).

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Larry Scott Forearm routine 4 | Building strength and size | Routine 4

Larry Scott Forearm routine 4

Larry Scott Forearm routine 4

Building strength and size

Routine 4

This routine is designed to build the hand and finger strength more than actually building crushing forearm power. However, the building of tremendous strength in the fingers will also help to build greater forearm size and especially the power to work even harder on forearm development.

Exercise 1

Alternate Pinch Grip Carry supersetted with Fingertip Push Up – Put two Olympic plates back to back (smooth side out), and carry them across the gym floor in first the right hand, then the left hand. Go immediately to pushups on the fingertips for 30 or 40 reps.

Exercise 2

Fingertip Pushups – Try to do 3 sets of 10 to 15 reps. Pushups don’t actually work the fingers but they will give you something to concentrate on while stressing the fingers. Also, the strain of doing pushups will further tire the fingers.

Exercise 3

Rolls Ups – Your fingers and wrists should be gorged with blood by this time. Use a wrist-roller bar for about 5 or 6 complete up and down movements. You may want to stand on a bench to lengthen the distance you lift the plate attached to the rope.

The weight used and the number of reps on this entire routine are entirely subjective. I could tell you what I use, but you must determine for yourself what weights are best. I have given you the approximate sets and reps you will need. You may want to go through this series several times until it feels like your forearms are going to burst.

In Closing

I’ve given you some of the toughest routines of which I am aware. I have purposely tried to give you the hardest ones so that you can gradually grow into it. This will make the book valuable to your through more than just the beginner stage.

Forearm training can be really exciting. Feel free to pick and choose exercises from one routine to another. You may hit on something that works better than I have. If you do, let me know. I always like to learn new systems. Good luck to you and remember – always warm up before a session!

Larry Scott Forearm routine…..

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Larry Scott Forearm routine 3 | Building strength and size | Routine 3

Larry Scott Forearm routine 3

Larry Scott Forearm routine 3

Building strength and size

Routine 3

Warmup – use a light weight to warm up doing 10 to 20 reps across the preacher bench in much the same manner as in exercise #1 to follow.

Exercise  1

Dumbell Preacher Bench Curl – of all the exercises for the body, this is by far my favorite. If done properly, it is poetry in motion and so pure that no one likes it because it is so exacting. If not done properly, there are better movements. To get the most benefit from the exercise, the dumbells should be fully supinated at the bottom of the movement. Notice the position of my hands at the bottom.

This exercise builds the bicep down around the area where the bicep crosses over the elbow, slides under the Bronatorteres and finally attaches to the Radius bone. Because it is so closely allied to the elbow joint, we wrist wrestling enthusiasts are interested, as we know most of the power for wrist wrestling comes through the elbow. Do 6 or 8 reps of this movement, completely extending the arms. Don’t cheat even a little at the bottom. Once at the bottom, completely supinate the palms to force the biceps to do its complete job. If you have done all your “complete movement” reps, finish off with 4 or 5 “small movement” burns at the top of the exercise. Burns are 1/4 movement reps from the top down. Go immediately to the next exercise.

Exercise 2

One Arm Lat Machine Curl – This is obviously the movement most closely approximating the actual arm wrestling procedure. Try to keep the elbow fixed and pull the wrist over and into the chest. Do 8 reps with each arm. Drop the weight and repeat for a total of 3 sets with each arm. Go immediately to the next exercise.

Exercise 3

Zottman Curl – This movement is a bit awkward at first but one of the best all around lower bicep and forearm builders there is. If a fellow only had dumbells and nothing else to work with, this is the exercise he should do. Anchor the elbow on the hip and curl the dumbells alternately, one going up while the other is going down. You may want to almost complete one arm before you begin the next if it feels best this way. Do 8 reps of each arm.

You have just completed one series on Routine 3. You may wish to do 2 or 3 series of the routine. Flavor to taste.

Larry Scott Forearm routine …..

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Larry Scott Forearm Routine 2 | Building strength and size | Routine 2

Larry Scott Forearm Routine 2

Larry Scott Forearm Routine 2

This routine is not necessarily better or worse than Routine 1, it is just different. Sometimes we get tired of something and need a change. This routine is a pleasant deviation from the first and actually can teach you something about forearm pump you didn’t learn from the first routine, so stay alert.

Warm up – light wrist curl (same as Routine 1).

Exercise 1

Heavy Wrist Curl – this movement is done exactly the same as in Routine 1 and is the real bread and butter of the forearm blaster group. Do 20 good reps. Don’t be afraid to use weight heavy enough that your last 5 reps are really tough. By tough, I mean you really have to get into the bench and burn through the pain. Many times the last 5 will be partial movements, but get those 20 reps of “something”. Do 20 reps and go immediately to the next exercise.

Exercise 2

Reverse Wrist Curl – you will soon discover how weak your wrists really are. This movement will prove you to have almost no power in this position. Consequently, many fellows give up on this one because it is so demoralizing. Do 15 reps and go immediately to the next exercise.

Exercise 3

Reverse EZ-Bar Curl – This is really going to be difficult. Your Extensor Digitorum and Extensor Carpi Ulnaris will already be humiliated with pain but will receive some needed assistance from big brother Brachioradialis. Now if you can just find some way to hang on to the bar. Do 3 sets of this movement. Keep the bar rubbing up and down the front of the body (drag curl). Bring the bar up to the nipple line and down again. Rest after doing 3 sets of “down the rack” reverse Ez-Bar curls. Complete the entire series 2 or 3 times.

This routine is almost entirely for the belly of the forearm. I could go on and impress you with all the technical terms for the muscles, but let’s get on with the important part. Of all the routines, this one is most designed to be specifically for building wrist wrestling power. I really think one needs a combination of all of the routines to get a powerful arm from all aspects, but this routine really gets down to the basics of annihilating opponents in wrist wrestling matches.

Larry Scott Forearm routine…..

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Larry Scott Forearm routine | Building strength and size | Routine 1

Larry Scott Forearm routine

Larry Scott Forearm routine

Building strength and size

Routine 1

This is my favorite of all the routines. I guess I like it because it gives me the best pump of the whole group. However, some of the fellows tell me they like Routine 3 better. It all depends on the individual. I have four different routines which I have outlined for you. Each one is excellent for building strength and size in the forearm, which is the seat of arm wrestling power.

Warm up

Light Wrist Curl – the forearms will grow if one can continue to really punish them. The main problem is intermittent gains due to injury in the wrist. As the weights get heavier and heavier, more strain is placed on the wrists. Sooner or later some unnatural pain will develop around the wrist on the palm, little finger side. Generally this can be attributed to improper warmups or wrong equipment. Don’t neglect this vitally important part of the Routine. When you are young and enthusiastic you can get away with ignoring warmups for a short while, and then, bam, you have an injury and gains go to pot. Do about 25 to 30 light reps, letting the bar roll all the way down to the end of the fingers on some of the reps. You are just trying to loosen up the joint and prepare it for the abuse it is soon going to endure. Rest just a short while (1 or 2 minutes).

Exercise 1

Heavy Wrist Curl With The Olympic Bar – thumbs under the bar. Let the weight down without extending your fingers. This is your power movement. Try to get 20 reps. The forearms require high reps to get the pump and burn required to force them to grow. After doing 20 reps, go immediately to the light barbell wrist curl.

Exercise 2

Light Wrist Curl (Barbell) – This movement is done exactly like the first, except the barbell is lowered down to the fingertips. Try to do all 20 reps down all the way. It if burns too much, do the first 10 all the way down and the last 10 just like the heavy set preceding this one. After doing 20 reps, go immediately to the curling machine.

Exercise 3

Reverse Curl On Machine – Do the movement exactly as you see my training partner Larry Inouye doing it. The bar is held in the reverse position to really attack the Brachioradialis. Do complete movements even though the middle portion is really the only time the Brachioradialis is efficient. Do one set of 6 reps and drop the weight and repeat another set; drop the weight once more and complete last set. No rest at all between sets.

Some of you sports might like to do 5 sets in this series. I personally like 5 myself, but work up to your limit. You have just completed one complete series, consisting of heavy wrist curl, light wrist curl, and “down the rack” reverse machine curl. I generally like to do about 4 or 5 series of the whole group. It it is too much for you start out with 1 or 2.

Larry Scott Forearm routine…..

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Larry Scott Forearm Workout | Four Forearm Routines | Larry Scott

Larry Scott Forearm Workout

Larry Scott Forearm Workout | Four Forearm Routines | Larry Scott


Although the biceps are the most popular of all the muscles on the male physique, they have a close rival. It is hard to find a muscle with more impact on the eye than a mighty forearm laced with deep blue veins.

I have always been a nut for arms, but it was Bill Pearl who really got me fascinated with forearms. Like it was yesterday, I remember dropping by his gym in Los Angeles, then located on Melrose Avenue in a semi-rundown area of town. With a light feeling of butterflies in my stomach, I pushed open the door of his gym to finally meet one of my real “heroes.”

Bill greeted me with a warm hello and extended his hand to shake mine. He was wearing a loose fitting red sweatshirt which at one time had been a long sleeved shirt. The sleeves had been torn off, leaving frayed edges which just covered his elbows and lower biceps. There was nothing of his arm showing but his forearms.

I had won Mr. America at this point, so I subconsciously intended to pose a little, conducting myself the way a Mr. America should. But, I hadn’t prepared myself for the shock of seeing his forearms. Most fellows never realized just how big they were, because his upper arms were so huge one couldn’t appreciate the massiveness of his forearms. In photos his arms looked well balanced.

I couldn’t contain myself. While still holding his hand, I grabbed his forearm with my other hand to verify to my mind the information coming from my eyes.

“Look at those forearms! How did you get those forearms, Bill?” I salivated.

“We do a few wrist curls,” Bill modestly replied, extricating himself from my grasp.

Suddenly I began to feel like I had rapiers for forearms. I stumbled around the gym with thoughts tumbling through my head picking up secrets of forearm bombing.

Over the years my forearms also grew and now provide me with a real sense of satisfaction. Probably even more so than the upper arm because they are always in view, even in a short sleeve shirt.

The following routines will do the same for yours if you diligently apply yourself to the advice I am about to give you.

General Information

I am sorry to say these routines are not designed for the beginner. They are painful, gutbusting, tough routines, designed to build big forearms. I know it can be done using these very exercises because I have done it. However, it does not happen overnight. Forearms are difficult, stubborn, and training them is downright painful, but it is a sweet pain and one that is endurable.

If you are just beginning to consider training the forearms to build wrist wrestling power, I suggest you ease into it. If 3 or 4 series are suggested, you may want to do only 1 or 2 until you get used to it. Once you have toned the muscle to where it does not get sore the next day from the punishment, you are ready to pull out the stops and really start developing some forearm power.

Equipment Needed

Olympic bar and plates
Preacher bench
Lat machine
“EZ” curl bar
Preacher bench curling machine
Wrist roller
Wrist curling bench

Olympic Bar and Plates – As you increase the weight, and even at the beginning, you need a smooth revolving bar. If the plates stick to the bar you will not be able to do the exercise properly. It is important to have a smooth revolving bar such as one finds on an Olympic set!

Barbell – The light wrist curl can be done adequately with a standard barbell if the plates are loose and do not stick to the bar.

Preacher Bench – But it if you don’t have one. If you can’t afford to buy one, design your own.

Lat Machine – You will need this piece of equipment to work the biceps, forearm, and frontal deltoid in what perhaps is the purest arm wrestling exercise known. Ideally the pulley should be adjustable to about 4 or 5 feet off the ground. If this is not possible, a standard lat machine will suffice.

“EZ” Curl Bar – A standard “S” bar, “EZ” curl bar or whatever you have heard it called will be needed to go through routine 2.

Preacher Bench Curling Machine – This piece of equipment is terrific, but is almost always used incorrectly. If used properly, however, it is really a “secret” piece of equipment for developing the top of the forearm (Brachioradialis). I will discuss later the proper method of using the curling machine.

Dumbells – Nothing complicated here. Any good set of dumbells will do.

Wrist Roller – This is a snap for the do-it-yourselfer. A one and a half foot piece of one and one half inch pole or doweling is needed. Tie a three foot piece of rope to it, or better yet, drill a hole through it. This will keep the rope from slipping and avoid frustration.

Wrist Curling Bench – This is probably the most important piece of equipment in forearm development, yet is by far the most overlooked. Even the top physique stars are still working forearms across a bench or off the end of a standard workout bench. It is wrong, wrong, wrong. Don’t do it. Make a small bench just as I explain it and you will really enjoy gains in forearm development long after the “standard bench guys” have gotten “tired” of forearm work because of bad wrists, no gains, or lack of interest

Here is the key to building good forearms. Design a sturdy bench about 16 inches high and one foot square. Pad it with high density foam, not the stuff that looks four inches thick and compresses to a quarter inch when you use it. High density foam should be about one inch thick and give very little when used.

The dimensions are important. You can get your knees around a one foot bench and drop your rear end down low to get your guts into the exercise when the reps get hard.

16 inches high is just perfect to keep the 45 lb. Olympic plates from hitting the floor, and just high enough to almost pry the bar up off the floor on the first rep with the back of the forearms against the bench.

Larry Scott Forearm Workout

I have four different routines which I have outlined for you. Each one is excellent for building strength and size in the forearm, which is the seat of arm wrestling power.

Larry Scott Forearm WorkoutRoutine 1Larry Scott Forearm WorkoutRoutine 2Larry Scott Forearm WorkoutRoutine 3Larry Scott Forearm WorkoutRoutine 4

In Closing

I’ve given you some of the toughest routines of which I am aware. I have purposely tried to give you the hardest ones so that you can gradually grow into it. This will make the book valuable to your through more than just the beginner stage.

Larry Scott Forearm Workout can be really exciting. Feel free to pick and choose exercises from one routine to another. You may hit on something that works better than I have. If you do, let me know. I always like to learn new systems. Good luck to you and remember – always warm up before a session!

Official website @ Larry Scott