Arnold Schwarzenegger (Workout Routine)

Monday / Wednesday / Friday

Chest Workout

• Barbell bench press: 4 sets of 10, 8, 6, and 4 reps
• Barbell incline bench press: 4 sets of 10, 8, 6, and 4 reps
• Dumbbell flys: 3 sets of 10, 8, and 6 reps
• Parallel bar dips: 3 sets of 15, 10 and 8 reps
• Pullovers: 3 sets of 15 reps each

Back Workout

• 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 Workout

• 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 Workout

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

Abs Workout Routine

• 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

Shoulders Workout Routine

• Behind-the-neck-barbell press: 5 sets of 10, 8, 8, and 6 reps with a 15-set warm-up
• Lateral raises: 4 sets of 8 reps each
• Bent-over dumbbell laterals: 4 sets of 8 reps each
• Dumbbell shrugs: 3 sets of 10 reps each

Biceps Workout Routine

• 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

Triceps Workout Routine

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

Forearms Workout Routine

• Barbell wrist curls: 4 sets of 10 reps each
• Reverse wrist curls: 3 sets of 10 reps each

Calves Workout Routine

• Seated calf raises: 4 sets of 10 reps each

Abdominals Workout Routine

• 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.