Barbell Bench Press 4 sets 10, 8, 6, and 4 repsBarbell Incline Bench Press 4 sets 10, 8, 6, and 4 repsDumbbell Flys 3 Sets 10, 8, and 6 repsParallel Bar Dips 3 Sets 15, 10 and 8 repsPullovers 3 Sets 15 reps each

Squat 5 sets 20, 10, 8, 6, and 4 repsFront Squats 4 sets 10, 8, 8, and 6 repsHack Squats 3 Sets 10 reps eachLeg Curls 4 Sets 20, 10, 8, and 6 repsStanding Leg Curls 4 Sets 10 reps eachStraight Leg Dead Lifts 3 Sets 10 reps each

Squat 3 sets 25 reps eachBent-over Twists 100 reps each sideMachine Crunches 3 Sets 25 reps eachCrunches 50 reps

Donkey Calf Raises 4 sets 10 reps eachStanding Calf Raises 4 sets 15, 10, 8, and 8 reps

Chin Ups 4 sets 10 reps each (minimum)Close Grip Chins 4 sets 10 reps eachT-Bar Rows 4 Sets 15, 12, 8, and 6 repsBent-over Barbell Rows 4 Sets 8 - 12 reps each

Chest

Back

Thighs

Calves

Abdominals

Monday, Wednesday & Friday

Arnold Schwarzenegger’s Training ProgramFor the following workout program, Arnold recommended rest periods of between one and three minutes. When you’re at the three minute mark, your body is as recovered as it’s going to get so there is no advantage in resting longer.

Behind-the-Neck Barbell Press 5 sets 15, 10, 8, 8, and 6 repsLateral Raises 4 sets 8 reps eachBent-over Dumbbell Laterals 4 Sets 8 reps eachDumbbell Shrugs 3 Sets 10 reps each

Barbell Wrist Curls 4 Sets 10 reps eachReverse Wrist Curls 3 Sets 10 reps each

Standing Barbell Curls 5 sets 15, 10, 8, 6, and 4 repsIncline Dumbbell Curls 4 sets 8 reps eachConcentration Curls 3 Sets 8 reps eachOne-arm Triceps Extensions 3 Sets 10 reps each

Reverse Crunches 4 sets 25 reps eachSeated Twists 100 reps each sideVertical Bench Crunches 4 Sets 25 reps each

Shoulders

Upper Arms

Forearms

Abdominals

Calves

Tuesday, Thursday & Saturday

Seated Calf Raises 4 Sets 10 reps each

Reference:

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

“None of my rules of success will work unless you do.” Arnold Schwarzenegger

“I knew I was destined for great things. People will say that kind of thinking is totally immodest. I agree. Modesty is not a word that applies to me in any way – I hope it never will.”Arnold Schwarzenegger