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:
Okay, now here's the actual Arnold Schwarzenegger workout routine.
Workout #1 Monday/Wednesday/Friday
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
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
This 2nd part is done in the evening
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
Donkey calf raises 4 sets of 10 each
Standing calf raises 4 sets of 15, 10, 8, 8 reps
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
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
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
Barbell wrist curls 4 sets of 10
Reverse wrist curls 3 sets of 10
Seated calf raises 4 sets of 10
Reverse crunches 4 sets of 25
Seated twists 100 reps each side
Vertical bench crunches 4 sets of 25
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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Here's an Arnold Schwarzenegger Workout for beginners.