[Warchief]

I just copy this in old Flex-Magazine...2005 edition. (All of them are four sets and ten repetitions)

Day 1 Arms, Sets Reps

Barbell curls = 4 10
Dumbbell curls = 4 10
Dumbbell wrist curls = 4 10
Lying tricep extentions = 4 10
Dumbell triceps extentions = 4 10


Day 2 Legs

Squats = 4 10
Lunges = 4 10
Leg presses = 4 10


Day 3 Chest and Back

Flat bench presses = 4 10
Inclined dumbell presses = 4 10
Dumbbell pullovers = 4 10
Dumbbell flyes = 4 10
Deadlifts = 4 10
Barbell rows = 4 10


Day 4 Shoulders

Barbell presses = 4 10
Dumbbell presses = 4 10
Side lateral raises = 4 10



Note: Andrei Arlovski trains abs every day with a variety of four to six exercises to failure. he also trains two or three days per week with a unique resistance tool called the clubbell (it resembles a short thick bat), using it to perform a variety of exercise specific to strengthening his muscles for fighting. The Clubbell training system was designed specifically for fighters by USA National Sambo coach Scott Sonnon.