Program of Arnold Schwarzenegger

Days 1 & 4 - Chest and Back
Chest
Exercise	Sets	Rep Goal
Bench Press	3-4	10
Incline Bench Press	3-4	10
Dumbbell Pullovers	3-4	10
Back
Exercise	Sets	Rep Goal
Chin Up	3-4	10
Bent Over Row	3-4	10
Deadlift	3-4	10
Abs
Exercise	Sets	Rep Goal
Crunches	5	25

Days 2 & 5 - Shoulders and Arms
Shoulders
Exercise	Sets	Rep Goal
Barbell Clean and Press	3-4	10
Dumbbell Lateral Raise	3-4	10
Upright Row	3-4	10
Military Press	3-4	10
Arms
Exercise	Sets	Rep Goal
Standing Barbell Curl	3-4	10
Seated Dumbbell Curl	3-4	10
Close Grip Bench Press	3-4	10
Standing Barbell Tricep Extension	3-4	10
Forearms
Exercise	Sets	Rep Goal
Wrist Curls	3-4	10
Reverse Wrist Curls	3-4	10
Abs
Exercise	Sets	Rep Goal
Reverse Crunch	5	25

Days 3 & 6 - Legs and Lower Back
Legs
Exercise	Sets	Rep Goal
Squat	3-4	10
Lunge	3-4	10
Leg Curl	3-4	10
Lower Back
Exercise	Sets	Rep Goal
Stiff Leg Deadlift	3-4	10
Good Mornings	3-4	10
Calves
Exercise	Sets	Rep Goal
Standing Calf Raise	3-4	10
Abs
Exercise	Sets	Rep Goal
Crunches	5	25

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 - Chest, Back and Legs
• Day 2 - Shoulders and Arms
• Day 3 - Chest, Back and Legs
• Day 4 - Shoulders and Arms
• Day 5 - Chest, Back and Legs
• Day 6 - Shoulders and Arms
• Day 7 - Rest

Days 1, 3 & 5 - Chest, Back and Legs
Chest
Exercise	Sets	Rep Goal
Bench Press	5	6-10
Dumbbell Flye	5	6-10
Incline Bench Press	6	6-10
Cable Crossovers	6	10-12
Dips	5	Failure
Dumbbell Pullover	5	10-12
Back
Exercise	Sets	Rep Goal
Wide Grip Pull Up	6	Failure
T Bar Row	5	6-10
Seated Pulley Row	6	6-10
One Arm Dumbbell Row	5	6-10
Stiff Leg Deadlift	6	15
Legs
Exercise	Sets	Rep Goal
Squat	6	8-12
Leg Press	6	8-12
Leg Extension	6	12-15
Leg Curl	6	10-15
Barbell Lunge	5	15
Calves
Exercise	Sets	Rep Goal
Standing Calf Raise	10	10
Seated Calf Raise	8	15
One Leg Dumbbell Calf Raise	6	12
Forearms
Exercise	Sets	Rep Goal
Wrist Curl	4	10
Reverse Barbell Curl	4	8
Wrist Roller Machine	4	Failure
Abs
Exercise	Sets	Rep Goal
Non-Stop Abs Training	30 Minutes	By Instinct

Days 2, 4 & 6 - Shoulders and Arms
Biceps
Exercise	Sets	Rep Goal
Barbell Curl	6	6-10
Seated Dumbbell Curl	6	6-10
Dumbbell Concentration Curl	6	6-10
Triceps
Exercise	Sets	Rep Goal
Close Grip Bench Press	6	6-10
Tricep Pushdown	6	6-10
Barbell French Press	6	6-10
One Arm Dumbbell Tricep Extension	6	6-10
Shoulders
Exercise	Sets	Rep Goal
Seated Barbell Press	6	6-10
Lateral Raise	6	6-10
Rear Delt Lateral Raise	5	6-10
Cable Lateral Raise	5	10-12
Calves
Exercise	Sets	Rep Goal
Standing Calf Raise	10	10
Seated Calf Raise	8	15
One Leg Dumbbell Calf Raise	6	12
Forearms
Exercise	Sets	Rep Goal
Wrist Curl	4	10
Reverse Barbell Curl	4	8
Wrist Roller Machine	4	Failure
Abs
Exercise	Sets	Rep Goal
Non-Stop Abs Training	30 Minutes	By Instinct