Program of Arnold Schwarzenegger


Days 1 & 4 - Chest and Back
Chest
ExerciseSetsRep Goal
Bench Press3-410
Incline Bench Press3-410
Dumbbell Pullovers3-410
Back
ExerciseSetsRep Goal
Chin Up3-410
Bent Over Row3-410
Deadlift3-410
Abs
ExerciseSetsRep Goal
Crunches525
Days 2 & 5 - Shoulders and Arms
Shoulders
ExerciseSetsRep Goal
Barbell Clean and Press3-410
Dumbbell Lateral Raise3-410
Upright Row3-410
Military Press3-410
Arms
ExerciseSetsRep Goal
Standing Barbell Curl3-410
Seated Dumbbell Curl3-410
Close Grip Bench Press3-410
Standing Barbell Tricep Extension3-410
Forearms
ExerciseSetsRep Goal
Wrist Curls3-410
Reverse Wrist Curls3-410
Abs
ExerciseSetsRep Goal
Reverse Crunch525
Days 3 & 6 - Legs and Lower Back
Legs
ExerciseSetsRep Goal
Squat3-410
Lunge3-410
Leg Curl3-410
Lower Back
ExerciseSetsRep Goal
Stiff Leg Deadlift3-410
Good Mornings3-410
Calves
ExerciseSetsRep Goal
Standing Calf Raise3-410
Abs
ExerciseSetsRep Goal
Crunches525

Arnold Schwarzenegger Workout Variation #2

Each major bodypart is trained 3 times per week. This Arnold Schwarzenegger workout variation is a typical example of his higher frequency workouts.
  • Day 1 - ChestBack and Legs
  • Day 2 - Shoulders and Arms
  • Day 3 - ChestBack and Legs
  • Day 4 - Shoulders and Arms
  • Day 5 - ChestBack and Legs
  • Day 6 - Shoulders and Arms
  • Day 7 - Rest
Days 1, 3 & 5 - Chest, Back and Legs
Chest
ExerciseSetsRep Goal
Bench Press56-10
Dumbbell Flye56-10
Incline Bench Press66-10
Cable Crossovers610-12
Dips5Failure
Dumbbell Pullover510-12
Back
ExerciseSetsRep Goal
Wide Grip Pull Up6Failure
T Bar Row56-10
Seated Pulley Row66-10
One Arm Dumbbell Row56-10
Stiff Leg Deadlift615
Legs
ExerciseSetsRep Goal
Squat68-12
Leg Press68-12
Leg Extension612-15
Leg Curl610-15
Barbell Lunge515
Calves
ExerciseSetsRep Goal
Standing Calf Raise1010
Seated Calf Raise815
One Leg Dumbbell Calf Raise612
Forearms
ExerciseSetsRep Goal
Wrist Curl410
Reverse Barbell Curl48
Wrist Roller Machine4Failure
Abs
ExerciseSetsRep Goal
Non-Stop Abs Training30 MinutesBy Instinct
Days 2, 4 & 6 - Shoulders and Arms
Biceps
ExerciseSetsRep Goal
Barbell Curl66-10
Seated Dumbbell Curl66-10
Dumbbell Concentration Curl66-10
Triceps
ExerciseSetsRep Goal
Close Grip Bench Press66-10
Tricep Pushdown66-10
Barbell French Press66-10
One Arm Dumbbell Tricep Extension66-10
Shoulders
ExerciseSetsRep Goal
Seated Barbell Press66-10
Lateral Raise66-10
Rear Delt Lateral Raise56-10
Cable Lateral Raise510-12
Calves
ExerciseSetsRep Goal
Standing Calf Raise1010
Seated Calf Raise815
One Leg Dumbbell Calf Raise612
Forearms
ExerciseSetsRep Goal
Wrist Curl410
Reverse Barbell Curl48
Wrist Roller Machine4Failure
Abs
ExerciseSetsRep Goal
Non-Stop Abs Training30 MinutesBy Instinct

 

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