Arnold Schwarzenegger Workout!

Advanced Routine Level 1


Arnold Schwarzenegger Workout. This advanced exercise program is a 2 level program.

This program requires you to work each body part 3 times a week. Abdominals and calves are done every day.

The Arnold Schwarzenegger Workout Routine Level 1 schedule will look like this:

Arnold Schedule:

Mon:

Morning workout: Chest and Back.

Evening Workout: Thighs, calves, abdominals.

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Tue:

Morning workout: Shoulders, biceps, triceps, forearms, calves.

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Wed:

Morning workout: Chest and Back.

Evening Workout: Thighs, calves, abdominals.

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Thurs:

Morning workout: Shoulders, biceps, triceps, forearms, calves.

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Fri:

Morning workout: Chest and Back.

Evening Workout: Thighs, calves, abdominals.

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Sat:

Morning workout: Shoulders, biceps, triceps, forearms, calves.

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Sun: Off

Okay, now here's the actual Arnold Schwarzenegger workout routine.

Workout #1 Monday/Wednesday/Friday

Chest

Barbell Bench Press 4 sets: 15 rep warm up; Sets of 10,8,6,4 reps... Strip weight from the bar on the last two sets.

Barbell Incline Bench Press 4 sets: same formula as above. Substitute with dumbbell exercises every third workout so that you can a variation of barbell exercises, and dumbbell exercises.

Dumbbell flys 3 sets of 10,8,6 reps

Parallel bar dips 3 sets of 15,10,8 reps Pullovers 3 sets of 15 reps

Back

Chin-ups 4 sets 10 rep minimum each set

Close-grip chins 4 sets 10 reps each

T-Bar rows 4 sets of 15,12,8,6

Bent-over barbell rows 4 sets of 8 to 12 reps

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This 2nd part is done in the evening

Thighs

Squats 20 rep warm up. 4 sets of 10, 8, 6, 4 reps

Front squats 4 sets of 10, 8, 8, 6

Hack squats 3 sets of 10 reps each

Leg curls 4 sets of 20, 10, 8, 6 reps

Standing leg curls 4 sets of 10 reps

Straight-leg dead lift 3 sets of 10

Calves

Donkey calf raises 4 sets of 10 each

Standing calf raises 4 sets of 15, 10, 8, 8 reps

Abdominals

Crunches 3 sets of 25

Bent-over twists 100 reps each side

Machine crunches 3 sets of 25 reps

Crunches (again) 50 reps

Workout #2 Tuesday/Thursday/Saturday

Shoulders

Behind the neck barbell press 5 sets 1 warm up, then 10,8,8,6

Lateral raises 4 sets of 8 reps

Bent-over dumbbell laterals 4 sets of 8 reps

Dumbbell shrugs 3 sets of 10 reps

Upper arms

Standing barbell curls 5 sets; 1 warm up, then 10,8,6,4

Incline dumbbell curls 4 sets of 8

Concentration curls 3 sets of 8

Lying triceps extensions 4 sets of 15,10,8,6,

Triceps cable pressdowns 3 sets of 8

One-arm triceps extensions 3 sets of 10

Forearms

Barbell wrist curls 4 sets of 10

Reverse wrist curls 3 sets of 10

Calves

Seated calf raises 4 sets of 10

Abdominals

Reverse crunches 4 sets of 25

Seated twists 100 reps each side

Vertical bench crunches 4 sets of 25

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Arnold Schwarzenegger Workout Options

For some, working out twice a day could be too challenging, or just not possible with your busy schedule. So, you can also try another version of this workout routine:

If you want to do this Arnold Schwarzenegger Workout Routine, but without the hassle of working out twice a day, and only have 1 day off per week, this second version may be just for you.

Do the same exercises, the same reps and sets, in the same order.

Arnold Schwarzenegger alternate Workout Schedule:

Day 1: Chest and back.

Day 2: Thighs, calves, abdominals.

Day 3: Shoulders, biceps, triceps, forearms.

Then take a day off

The Arnold Schwarzenegger Workout Routine was found from:

Reference- The New Encyclopedia of Modern Bodybuilding
By: Arnold Schwarzenegger and Bill Dobbins.

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