Arnold Schwarzenegger Workout Routine
Arnold Schwarzenegger Workout Plan A – Performed on Monday,
Wednesday and Friday
Chest
·
Bench
press – 5 sets, 6-10 reps
·
Flat
bench flies – 5 sets, 6-10 reps
·
Incline
bench press – 6 sets, 6-10 reps
·
Cable
crossovers – 6 sets, 10-12 reps
·
Dips
– 5 sets, to failure
·
Dumbbell
pullovers – 5 sets, 10-12 reps
Back
·
Front
wide-grip chin-ups – 6 sets, to failure
·
T-bar
rows – 5 sets, 6-10 reps
·
Seated
pulley rows – 6 sets, 6-10 reps
·
One-arm
dumbbell rows – 5 sets, 6-10 reps
·
Straight-leg
deadlifts – 6 sets, 15 reps
Legs
·
Squats
– 6 sets, 8-12 reps
·
Leg
presses – 6 sets, 8-12 reps
·
Leg
extensions – 6 sets, 12-15 reps
·
Leg
curls – 6 sets, 10-12 reps
·
Barbell
lunges – 5 sets, 15 reps
Calves
·
Standing
calf raises -10 sets, 10 reps
·
Seated
calf raises – 8 sets, 15 reps
·
One-legged
calf raises (holding dumbbells) – 6 sets,12 reps
Forearms
·
Wrist
curls (forearms on knees) – 4 sets, 10 reps
·
Reverse
barbell curls – 4 sets, 8 reps
·
Wright
roller machine – to failure
Abs
Nonstop instinct training for 30 minutes
Arnold Schwarzenegger Workout Plan B – Performed on Tuesday,
Thursday and Saturday
Biceps
·
Barbell
curls – 6 sets, 6-10 reps
·
Seated
dumbbell curls – 6 sets, 6-10 reps
·
Dumbbell
concentration curls – 6 sets, 6-10 reps
Triceps
·
Close-grip
bench presses (for the all three heads) – 6 sets, 6-10 reps
·
Pushdowns
(exterior head) – 6 sets, 6-10 reps
·
Barbell
French presses (interior head) – 6 sets, 6-10 reps
·
One-arm
dumbbell triceps extensions (exterior head) – 6 sets, 6-10 reps
Shoulders
·
Seated
barbell presses – 6 sets, 6-10 reps
·
Lateral
raises (standing) – 6 sets, 6-10 reps
·
Rear-delt
lateral raises – 5 sets, 6-10 reps
·
Cable
lateral raises – 5 sets, 10-12 reps
Calves and Forearms
Same as Monday, Wednesday and Friday
Abs
Same as Monday, Wednesday and Friday.
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