If you haven't already done so, check out Arnold Schwarzenegger Bodybuilding Level 1 First.
Arnold Schwarzenegger Workout Routine Level 2
(Abs done on every workout day)
(Try about 3 to 4 sets for each body part)
(Fail at around 10 for your first set on each exercise)
Workout #1
Do this workout on Mon, Wed, and Fri
Chest
Bench Press
Incline press
Pullovers
Back
Chin-ups
Bent over rows
Power training
Deadlifts
Thighs
Squat
Lunges
Leg curl
Calves
Standing Calf raise, 5 sets, 15 reps each.
Abdominals
Crunches, 5 sets of 25 reps.
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Workout #2
Do this workout on Tues, Thurs, Sat
Shoulders
Barbell Clean and Press
Dumbbell Later raise
Power training
Heavy Upright rows
Push presses
Lower back
Straight leg dead lift
Good Mornings
Upper arms
Standing barbell curl
Seated dumbbell curl
Close Grip Press
Standing Triceps extensions with barbell
Forearms
Wrist curls
Reverse Wrist curls
Abdominals
Reverse crunches, 5 sets of 25 reps.
Reference- The New Encyclopedia of Modern Bodybuilding
By: Arnold Schwarzenegger and Bill Dobbins.
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The Schedule Would Look Like This
Mon
Workout 1 - Chest, Back, Legs
Tue
Workout 2 - Shoulder, Lower Back, Arms
Wed
Workout 1 - Chest, Back, Legs
Thurs
Workout 2 - Shoulder, Lower Back, Arms
Fri
Workout 1 - Chest, Back, Legs
Sat
Workout 2 - Shoulder, Lower Back, Arms
Sun Off
An alternative to this routine could be 2 days on, 1 day off, instead of 6 consecutive workout days without a rest.
Workout #1
Workout #2
Off
Workout #1
Workout #2
Off
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