rnold Schwarzenegger WorkoutBodybuilding Training Routine

Mon, Wed, Fri

Chest:Bench press 5 x 6-10Flat bench flyes 5 x 6-10Incline bench press 6 x 6-10Cable crossovers 6 x 10-12Dips (body weight) 5 x failureDumbell pullovers 5 x 10-12.

Back:Wide-grip chins (to front) 6 x failureT-bar rows 5 x 6-10Seated pulley rows 6 x 6-10One-arm dumbell rows 5 x 6-10Straight-leg deadlifts 6 x 15

Legs:Squats 6 x 8-12Leg press 6 x 8-12Leg extensions 6 x 12-15Leg curls 6 x 10-12Barbell lunges 5 x 15

Calves:Standing calf raises 10 x 10Seated calf raises 8 x 15Oneplegged calf raises (holding dumbells) 6x12

Forearms:Wrist curls (forearms on knees) - 4 sets, 10 repsReverse barbell curls - 4 sets, 8 repsWright roller machine - to failure

Abs: ½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

Tues, Thurs, Sat

Biceps: Barbell curls 6 x 6-10Seated dumbell curls 6 x 6-10Dumbell concentration curls 6 x 6-10

Triceps:Close-grip bench presses 6 x 6-10Pushdowns 6 x 6-10French press (barbell) 6 x 6-10One-arm triceps extensions (dumbell) 6 x 6-10

Shoulders:Seated barbell presses 6 x 6-10Lateral raises (standing) 6 x 6-10Rear-delt lateral raises 5 x 6-10

Cable lateral raises 5 x 10-12

Calves , Forearms & Abs: Same as Monday, Wednesday, Friday workout