Arnold's "golden six"

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2 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Arnold schwarzenegger's golden six routine. The â€˜Golden Sixâ€™ was a programme â€“ based around six key exercises â€“ that Arnold followed when he started training at a gym in Munich, and, according to the man himself, it was one he made â€œremarkableâ€ gains on.
* I've also included a sight variation of the routine if you wanted to mix it up once in a while.

** notes:
Reps: sit ups and chin ups are not a set amount of reps just do your max amount.

Cycle: Arnold recommended performing this routine 3 times per week on alternating days for a 3 month cycle.

Progression: Once you can do 2/3 reps above the recommended amount increase the weight. Strive to progress wherever possible.

Rest: Rest for 2 minutes between sets of squats and no more than 90 seconds for the other exercises.

golden six, original. 6 exercises, 56 mins

Barbell Deep Squat	4x10 reps	rest: 120s
Barbell Bench Press (Wide Grip)	3x10 reps	rest: 90s
Chin-Up	3x0 reps	rest: 90s
Barbell Rear Press	4x10 reps	rest: 90s
Barbell Curl	3x10 reps	rest: 90s
Sit-Up	4x0 reps	rest: 90s

golden six, slightly modified. 6 exercises, 55 mins

Barbell Deadlift	4x10 reps	rest: 90s
Barbell Bench Press (Wide Grip)	3x10 reps	rest: 90s
Barbell Bent-Over Row	3x10 reps	rest: 90s
Dumbbell Seated Arnold Press	4x10 reps	rest: 90s
EZ Bar Curl	3x10 reps	rest: 90s
Bench Weighted Decline Crunch	4x0 reps	rest: 90s