| Days 1 & 4 - Chest and Back |
|---|
| Chest |
| Exercise | Sets | Rep Goal |
| Bench Press | 3-4 | 10 |
| Incline Bench Press | 3-4 | 10 |
| Dumbbell Pullovers | 3-4 | 10 |
| Back |
| Exercise | Sets | Rep Goal |
| Chin Up | 3-4 | 10 |
| Bent Over Row | 3-4 | 10 |
| Deadlift | 3-4 | 10 |
| Abs |
| Exercise | Sets | Rep Goal |
| Crunches | 5 | 25 |
| Days 2 & 5 - Shoulders and Arms |
|---|
| Shoulders |
| Exercise | Sets | Rep Goal |
| Barbell Clean and Press | 3-4 | 10 |
| Dumbbell Lateral Raise | 3-4 | 10 |
| Upright Row | 3-4 | 10 |
| Military Press | 3-4 | 10 |
| Arms |
| Exercise | Sets | Rep Goal |
| Standing Barbell Curl | 3-4 | 10 |
| Seated Dumbbell Curl | 3-4 | 10 |
| Close Grip Bench Press | 3-4 | 10 |
| Standing Barbell Tricep Extension | 3-4 | 10 |
| Forearms |
| Exercise | Sets | Rep Goal |
| Wrist Curls | 3-4 | 10 |
| Reverse Wrist Curls | 3-4 | 10 |
| Abs |
| Exercise | Sets | Rep Goal |
| Reverse Crunch | 5 | 25 |
| Days 3 & 6 - Legs and Lower Back |
|---|
| Legs |
| Exercise | Sets | Rep Goal |
| Squat | 3-4 | 10 |
| Lunge | 3-4 | 10 |
| Leg Curl | 3-4 | 10 |
| Lower Back |
| Exercise | Sets | Rep Goal |
| Stiff Leg Deadlift | 3-4 | 10 |
| Good Mornings | 3-4 | 10 |
| Calves |
| Exercise | Sets | Rep Goal |
| Standing Calf Raise | 3-4 | 10 |
| Abs |
| Exercise | Sets | Rep Goal |
| Crunches | 5 | 25 |
Arnold Schwarzenegger Workout Variation #2
Each major bodypart is trained 3 times per week. This Arnold Schwarzenegger workout variation is a typical example of his higher frequency workouts.
- Day 1 - Chest, Back and Legs
- Day 2 - Shoulders and Arms
- Day 3 - Chest, Back and Legs
- Day 4 - Shoulders and Arms
- Day 5 - Chest, Back and Legs
- Day 6 - Shoulders and Arms
- Day 7 - Rest
| Days 1, 3 & 5 - Chest, Back and Legs |
|---|
| Chest |
| Exercise | Sets | Rep Goal |
| Bench Press | 5 | 6-10 |
| Dumbbell Flye | 5 | 6-10 |
| Incline Bench Press | 6 | 6-10 |
| Cable Crossovers | 6 | 10-12 |
| Dips | 5 | Failure |
| Dumbbell Pullover | 5 | 10-12 |
| Back |
| Exercise | Sets | Rep Goal |
| Wide Grip Pull Up | 6 | Failure |
| T Bar Row | 5 | 6-10 |
| Seated Pulley Row | 6 | 6-10 |
| One Arm Dumbbell Row | 5 | 6-10 |
| Stiff Leg Deadlift | 6 | 15 |
| Legs |
| Exercise | Sets | Rep Goal |
| Squat | 6 | 8-12 |
| Leg Press | 6 | 8-12 |
| Leg Extension | 6 | 12-15 |
| Leg Curl | 6 | 10-15 |
| Barbell Lunge | 5 | 15 |
| Calves |
| Exercise | Sets | Rep Goal |
| Standing Calf Raise | 10 | 10 |
| Seated Calf Raise | 8 | 15 |
| One Leg Dumbbell Calf Raise | 6 | 12 |
| Forearms |
| Exercise | Sets | Rep Goal |
| Wrist Curl | 4 | 10 |
| Reverse Barbell Curl | 4 | 8 |
| Wrist Roller Machine | 4 | Failure |
| Abs |
| Exercise | Sets | Rep Goal |
| Non-Stop Abs Training | 30 Minutes | By Instinct |
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