The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised (Spiral Bound)

Jacket Description/Back:
From elite bodybuilding competitors to gymnasts, from golfers to fitness gurus, anyone who works out with weights must own this book -- a book that only Arnold Schwarzenegger could write, a book that has earned its reputation as "the bible of bodybuilding".

Inside, Arnold covers the very latest advances in both weight training and bodybuilding competition, with new sections on diet and nutrition, sports psychology, the treatment and prevention of injuries, and methods of training, each illustrated with detailed photos of some of bodybuilding's newest stars.

Plus, all the features that have made this book a classic are here:
-- Arnold's tried-and-true tips for sculpting, strengthening, and defining each and every muscle to create the ultimate buff physique
-- The most effective methods of strength training to suit your needs, whether you're an amateur athlete or a pro bodybuilder preparing for a competition
-- Comprehensive information on health, nutrition, and dietary supplements to help you build muscle, lose fat, and maintain optimum energy
-- Expert advice on the prevention and treatment of sports-related injuries
-- Strategies and tactics for competitive bodybuilders from selecting poses to handling publicity
-- The fascinating history and growth of bodybuilding as a sport, with a photographic "Bodybuilding Hall of Fame"
-- And, of course, Arnold's individual brand of inspiration and motivation throughout

Covering every level of expertise and expertise and experience, The New Encyclopedia of Modern Bodybuilding will help you achieve your personal best. With his unique perspective as a seven-time winner of the Mr. Olympia title and an international filmstar, Arnold shares his secrets to dedication, training, and commitment, and shows you how to take control of your body and realize your own potential for greatness.

-- ARNOLD SCHWARZENEGGER

• STRETCHING EXERCISES
  
• SideBends
  
• Forward Bends
  
• Hamstring Stretches
  
• Lunges
  
• Feet Apart
  
• Seated Forward Bends
  
• Inner Thighs Stretches
  
• Quadriceps Stretches
  
• Hurdler's Stretches
  
• Spinal Twist
  
• Hanging Stretches
  

• SHOULDER EXERCISES
  
• Arnold Presses
  
• Behind-the-Neck Presses
  
• Dumbbell Presses
  
• Military Press
  
• Clean and Press
  
• Machine Presses
  
• Push Presses
  
• Standing Lateral Raises
  
• One-Arm Cross Cable Laterals
  
• One-Arm Side Cable Laterals
  
• Seated One-Arm Cross Cable Laterals
  
• Reverse Overhead Dumbbell Laterals
  
• Machine Laterals
  
• Front Dumbbell Raises
  
• Seated Bent-Over Dumbbell Laterals
  
• Standing Bent-Over Dumbbell Laterals
  
• Bent-Over Cable Laterals
  
• Lying Side Laterals
  

• TRAPEZIUS EXERCISES
  
• Upright Rows
  
• Heavy Upright Rows
  
• Dumbbell Shrugs
  
• Barbell Shrugs
  THE CHEST
  
• The Muscles of the Chest
  
• Total Chest Development
  
• Training the Chest
  
• Beginning and Advanced Programs
  
• Competition Program
  
• Weak Point Training
  
• Power Training
  
• Posing and Flexing
  
• The Serratus Muscles
  
• Training the Serratus
  

• CHEST EXERCISES
  
• Barbell Flat Bench Presses
  
• Barbell Incline Bench Presses
  
• Dumbbell Flat Bench Presses
  
• Incline Dumbbell Presses
  
• Decline Dumbbell Presses
  
• Parallel Dips
  
• Machine Presses
  
• Dumbbell Flys
  
• Incline Dumbbell
  
• Flys Standing Cable Crossovers
  
• Bent-Forward Cable Crossovers
  
• Flat Bench Cable Crossovers
  
• Machine Flys
  
• Straight-Arm Pullovers
  
• Rope Pulls
  
• One-Arm Cable Pulls
  
• Machine Pullovers
  
• Close Grip Chins
  
• Hanging Serratus Crunches
  
• Hanging Dumbbell Rows
  

• THE BACK
  
• The Muscles of the Back
  
• Training the Back
  
• The Upper Back
  
• The Lats
  
• Lower Lats
  
• Middle Back Thickness
  
• Lower Back
  
• Back Muscle Functions
  
• Designing a Back Program
  
• Weak Point Training
  
• Stretching and Flexing
  

• BACK EXERCISES
  
• Wide-Grip Chins Behind the Neck
  
• Wide-Grip Chins to the Front
  
• (Optional) Close-Grip Chins
  
• Lat Machine Pulldowns
  
• Close-or Medium-Grip Pulldowns
  
• Bent-Over Barbell Rows
  
• Bent-Over Dumbbell Rows
  
• T-Bar Rows
  
• One-Arm Dumbbell Rows
  
• One-Arm Cable Rows
  
• Seated Cable Rows
  
• Seated Cable Rows (Optional)
  
• Machine Rows
  
• Bent-Arm Pullovers with Barbell
  
• Machine Pullovers
  
• Deadlifts
  
• Good Mornings
  
• Hyperextentions
  

• ARM EXERCISES
  
• Standing Barbell Curls
  
• Arm Blaster Curls (Optional)
  
• Cheat Curls
  
• Preacher Curls
  
• 3-Part Curls (21s)
  
• Incline Dumbbell Curls
  
• Seated Dumbbell Curls
  
• Hammer Curls (Optional)
  
• Alternate Dumbbell Curls
  
• Concentration Curls
  
• Lying Dumbbell Curls
  
• Two-Hand Cable Curls
  
• Cable Curls with Preacher Bench (Optional)
  
• Reverse Curls
  
• Reverse Preacher Bench Curls
  
• Biceps Machines
  
• Machine Curls
  
• Triceps Cable Pressdowns (or Lat Machine Pressdowns)
  
• One-Arm Cable
  
• Reverse Pressdowns
  
• Seated Triceps Presses
  
• Standing Triceps Presses
  
• Lying Triceps Extensions
  
• Lying Dumbbell Extensions
  
• Lying Cross Face
  
• Triceps Extensions (Optional)
  
• Dumbbell Kickbacks
  
• One-Arm Triceps Extensions
  
• Dips
  
• Dips Behind Back
  
• Fixed Bar Triceps Extensions
  
• Barbell Wrist Curls
  
• Dumbbell One-Arm Wrist Curls
  
• Behind-the-Back-Wrist Curls
  
• Reverse Wrist Curls with Barbell
  
• Reverse Wrist Curls with Dumbbells
  
• Reverse Barbell Curls
  
• Reverse Preacher Bench Barbell Curls
  
• Reverse Curls Machine
  
• One-Arm Cable Reverse Curls
  

• THE THIGHS
  
• The Muscles of the Upper Leg
  
• The Importance of Thigh Training
  
• The Demands of Leg Training
  
• Building the Quadriceps
  
• The Hamstrings
  
• Beginning and Advanced Programs
  
• Competition Program
  
• Flexing and Stretching
  
• Weak Point Training
  

• LEG EXERCISES
  
• Squats
  
• Heavy Squats
  
• Half Squats
  
• Machine Squats
  
• Front Squats
  
• Sissy Squats
  
• Leg Presses
  
• Leg Press Variations
  
• Back Squats
  
• Lunges
  
• Leg Extensions
  
• Leg Curls
  
• Standing Leg Curls
  
• Straight-Leg Deadlifts
  

• THE CALVES
  
• The Muscles of the Calf
  
• Training the Calves
  
• Stretching the Calves
  
• Beginning Program
  
• Advanced and Competition Programs
  
• Weak Point Training
  
• Posing the Calves
  

• CALF EXERCISES
  
• Standing Calf Raises
  
• Calf Raises on Leg Press Machine
  
• Seated Calf Raises
  
• Donkey Calf Raises
  
• One-Leg Calf Raises
  
• Reverse Calf Raises
  

• THE ABDOMEN
  
• The Muscles of the Abdomen
  
• Training the Abdominals
  
• Spot Reduction
  
• Ab-Specific Exercises
  
• All Kinds of Crunches
  
• Oblique Exercises
  
• Serratus and Intercostals
  
• Beginning Program
  
• Advanced Program
  
• Competition Program
  
• Weak Point Training
  

• ABDOMINAL EXERCISES
  
• Roman Chairs
  
• Crunches
  
• Twisting Crunches
  
• Reverse
  
• Crunches
  
• Hanging Reverse Crunches
  
• Vertical Bench Crunches
  
• Cable Crunches
  
• Machine Crunches
  
• Seated Leg Tucks
  
• Seated Twist
  
• Leg Raises
  
• Flat Bench Leg Raises
  
• Bent-Knee Flat Bench Leg Raises
  
• Bent-Knee Incline Board Leg Raises
  
• Bent-Knee Vertical Bench Leg Raise
  
• Hanging Leg Raises
  
• Twisting Hanging Leg Raises
  
• Additional Leg-Raise Exercises
  
• Side Leg Raises
  
• Bent-Knee Side Leg Raises
  
• Front Kicks
  
• Bench Kickbacks
  
• Rear Leg Scissors
  
• Vacuums
  

Contributor Bio:Schwarzenegger, Arnold
Arnold Schwarzenegger, born in Thal, Austria, in 1947, was Governer of California from 2003-2011. Before that, he had a long career starring in such films as the Terminator series; Stay Hungry, for which he won a Golden Globe; Twins; Predator; and Junior. His first book, Arnold: The Education of a Bodybuilder, was a bestseller when publisher in 1977 and has never been out of print since. The New Modern Encyclopedia of Bodybuilding has sold more than half a million copies in the past decade. Total Recall is his first public reflection on his time as Governor during what was perhaps California's most tumultous decade.