6 Weeks - Arnold Brothers – Muscle

Mass + Shredded Body Fat -

Terminator Plan!
Guideline:
The same body parts are worked in 2 daily training sessions. Reason: to stimulate as many
motor units within that particular muscle group.

Workouts should be spread 4-7 hours apart. Reason: To take advantage of the natural
hormonal /nervous system widow that exists.

Morning workouts include lower reps ranges, evening workouts include higher reps. the
reason is to maximize the stimulatory effects of the nervous system.

Volume must be kept moderate to avoid over training. (20 sets per session max.) Reason:
Anabolic levels will decrease and catabolic levels will increase to a point beyond a favourable
rebound.

Post workout nutrition must be followed carefully. This is the best way to reduce cortisol and
restore hormone levels.

AM Workout:

POST WORKOUT SHAKE , WITH 500ML. COLD WATER ADD :

 2 DOSES OF PROTEIN (WHEY ISOLATE ONLY ).

 25G OF GLUTAMINE .
 2G VITAMIN C.
 3G L-ARGININE .
 10 G BCAA'S

PM workout:

SAME AS AM SHAKE BUT ALSO:

 2 TABS XXX RUSH.

 + TOPICAL FAT LOSS GEL APPLIED LIBERALLY ON FATTY AREAS AFTER SHOWERING .
 Terminator Plan
Day 1 - Chest / Back – AM
A1 Low inclines Barbell Press (incline is set at first angle)
Reps/set: *7,5,3,7,5,3
Rest: 120 sec.
A2 Sternum chin-ups (use extra load attached to hips or dumbbell between feet if possible)
Reps/set: *7,5,3,7,5,3
Rest: 120 sec.

B1 Flat bench, parallel grip, dumbbell Press.

Reps x set: 6 x 6
Rest: 90 sec.
B2 Bent over low barbell row to abdomen - Torso angle is 45°.
Reps x set: 6 x 6
Rest: 90 sec.

Day 1 - Chest / Back – PM

A1 Incline dumbbell fly - Incline is set at 75 degrees.
Reps x sets: 4x 12-15
Rest: 30 sec.
A2 Lat pulldown, close grip, V-bar.
Reps x sets: 4x 12-15
Rest: 30 sec
B1 Cable crossover
Reps x sets: 4x 12-15
Rest: 30 sec
B2 Seated row to upper abdomen
Reps x sets: 4x 12-15
Rest: 30 sec.

Day 2 - Legs – AM
A1 Hack squat - Feet are positioned close and under body.
Reps/set: *8,6,4,8,6,4
Rest: 120 sec.
A2 Dumbbell semi-stiff legged dead lift
Reps/set: *8,6,4,8,6,4
Rest: 120 sec.
B Barbell split squat - Similar to a lunge, without the thrust backwards. Using a squat or
power rack, grasp a barbell and place it on the base of your upper trapezius.
Reps x set: 6 x 6
Rest: 120 sec.
C Lower back hyper extensions
Reps x sets: 6 x 6
Rest: 120 sec
Day 2 - Legs – PM
A1 Barbell Squat (close stance, heels elevated)
Reps x sets: 4x 10-12
Rest: 60 sec
A2 Lying Leg curl (single leg)
Reps x sets: 4x 6-8
Rest: 60 sec
B Leg Press - Feet shoulder width, high on pad, toed out slightly
Reps x sets: 4x 15-25
Rest: 120 sec
C Standing Single leg Calf Raise (hold dumbbell on working side)
Reps x set: 4 x 12-15
Rest: 60 sec.

Day 3 - AM/PM
Rest, eat, sleep, and hydrate with 120ml glycerol.

Day 4 - Arms / Shoulders – AM

B1 Standing Barbell curls - Use straight bar.
Reps/set: *7,5,3,7,5,3
Rest: 90 sec.
B2 Weighted dips (elbows in to keep emphasis on triceps)
Reps x sets: *7,5,3,7,5,3
Rest: 90 sec.

C1 Reverse preacher curls - Use an EZ bar, wide grip

Reps x sets: 6 x 6
Rest: 60 sec.
C2 Close grip bench press (grip is 5-7 cm apart)
Reps x sets: 6 x 6
Rest: 60 sec.

Day 4 - Arms / Shoulders – PM

A1 Dumbbell preacher curls
Reps x set: 4 x 12-15
Rest: 60 sec.
A2 EZ bar triceps extensions - Extend the bar from the bench to a position behind the head.
Reps x set: 4 x 12-15
Rest: 60 sec.

B Triceps rope pushdown

Reps x set: 4 x 12-15
Rest: 60 sec
C Lean away lateral raise - Slightly rotate wrist at top (thumb down).
Reps x set: 4 x 12-15
Rest: 60 sec.

D Weighted crunches - Legs elevated on bench

Reps x set: 4 x 12-15
Rest: 60 sec.

Day 5 - AM/PM
Rest, eat, sleep, and hydrate with 120ml glycerol.

Day 6 - Repeat - Chest / Back