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ARNOLD'S WORKOUT ROUTINE

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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