Schwarzenegger Workout

Are You Man Enough For Arnie's Workout?

Page 3 of 3

Click the thumb to the left for our accompanying video.

Monday/Wednesday/Friday

Barbell bench press: 4 sets of 10, 8, 6, and 4 repsBarbell incline bench press: 4 sets of 10, 8, 6, and 4 repsDumbbell flys: 3 sets of 10, 8, and 6 repsParallel bar dips: 3 sets of 15, 10 and 8 repsPullovers: 3 sets of 15 reps each

Back

Chin-ups: 4 sets of 10 reps minimum each side

Close-grip chins: 4 sets of 10 reps

T-bar rows: 4 sets of 15, 12, 8, and 6 reps

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

Thighs

Squat: 5 sets of 10, 8, 6, and 4 reps with a 20 rep warm-up set

Front squats: 4 sets of 10, 8, 8, and 6 reps

Hack squats: 3 sets of 10 reps each

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

Standing leg curls: 4 sets of 10 reps each

Straight-leg dead lifts: 3 sets of 10 reps each

Calves

Donkey calf raises: 4 sets of 10 reps each

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

Abdominals

Crunches: 3 sets of 25 reps

Bent-over twists: 100 reps each side

Machine crunches: 3 sets of 25 reps

Crunches: 50 reps



Tuesday/Thursday/Saturday

Behind-the-neck-barbell press: 5 sets of 10, 8, 8, and 6 reps with a 15-set warm-upLateral raises: 4 sets of 8 reps eachBent-over dumbbell laterals: 4 sets of 8 reps eachDumbbell shrugs: 3 sets of 10 reps each

Upper arms

Standing barbell curls: 5 sets of 15, 10, 8, 6, and 4 reps

Incline dumbbell curls: 4 sets of 8 reps each

Concentration curls: 3 sets of 8 reps each

One-arm triceps extensions: 3 sets of 10 reps each

Forearms

Barbell wrist curls: 4 sets of 10 reps each

Reverse wrist curls: 3 sets of 10 reps each

Calves

Seated calf raises: 4 sets of 10 reps each

Abdominals

Reverse crunches: 4 sets of 25 reps

Seated twists: 100 reps each side

Vertical bench crunches: 4 sets of 25 reps

Resources:

Schwarzenegger, Arnold. The New Encyclopedia of Modern Bodybuilding. New York City: Simon & Schuster Paperbacks, 1998.