This routine will help you achieve a balanced physique.
If you are a Beginner, Intermediate and/or Steroid-Free,
decrease training volume, duration, and frequency.
Arnold used steroids that helped him recuperate quicker
and therefore train longer and more frequently!
Arnold also used this routine as a general guide
but often made each workout unique by altering
exercises, angles, tempo, weight, and reps.
For instance, you can use a Barbell or Dumbbells for Bench Presses,
the Wide-Grip Chin-Ups can be done to the front or back of your head,
and many Barbell and Dumbbell exercises can be copied
on Cable & Pulley or other Machines and also
Sand Bags, Tires, Towels, Rubber-Tubing, and so on!
By mixing things up you really challenge your strength and endurance
and the training variety helps keep you fresh and motivated!
Monday / Wednesday / Friday
CHEST and BACK
Superset:
Barbell Bench Presses - 1 set - 15 reps warm-up
5 sets - 10,8,8,6,4 reps
Wide-Grip Chins (behind the head) - 5 sets - 10 reps (to back)
Superset:
Dumbell Incline Presses - 5 sets - 10,8,6,6,4 reps
Close-Grip Chins - 5 sets - 10 reps
Superset:
Dumbell Flyes - 5 sets - 10,8,6,6,4 reps
T-Bar Rows - 5 sets - 15,10,8,8,8 reps
Superset:
Parallel Upright Dips - 5 sets - 15,10,8,8,8 reps
Bent-Over Barbell Rows - 5 sets - 10 reps
Superset:
Seated Cable rows - 5 sets - 10 reps
Dumbell Pullovers - 5 sets - 15 reps
THIGHS
Barbell Squats - 6 sets - 15,10,8,8,6,4 reps
Barbell Front Squats - 4 sets - 10,8,8,6 reps
Superset:
Hack Squats (machine, barbell, or dumbbells) - 1 set - 15 rep warm up,
5 sets - 10,8,8,8,8 reps
Lying Leg Curls - 1 set, 15 rep warm up,
5 sets - 10,8,8,8,8 reps
Superset:
Standing Leg Curls - 5 sets - 10 reps
Straight Leg Deadlifts - 5 sets - 10 reps
CALVES
Donkey Calf Raises
(using a machine or with person sitting on your back)
5 sets - 10 reps
Standing Machine Calf Raises - 5 sets - 10 reps
Seated Machine Calf raises - 5 sets - 10 reps
ABDOMINALS
Hanging Leg Raises - 150 reps
Crunches - 150 reps
Bent-Over Twists - 100 reps each side
Tuesday / Thursday / Saturday
SHOULDERS
Superset:
Barbell Presses (behind the head) - 1 set, 15 reps warm-up
5 sets - 10,8,8,6,4 reps
Dumbbell Front Laterals - 5 sets - 8 reps
Superset:
Machine Front Press - 5 sets - 8 reps
Bent-Over Dummbell Laterals - 5 sets - 8 reps
Superset:
Upright Barbell Rows - 5 sets - 10 reps
One-Arm Cable Side Laterals - 5 sets - 10 reps
BICEPS and TRICEPS
Superset:
Standing Barbell Curls - 5 sets - 10,8,8,6,4 reps
Lying Barbell French Press - 5 sets - 15,10,8,6,4 reps
Superset:
Alternating Dumbell Curls - 5 sets - 8 reps
Triceps Cable Pushdowns - 5 sets - 8 reps
Superset:
Dumbbell Concentration Curls - 5 sets - 8 reps
One-Arm Dumbbell Triceps Extensions - 5 sets - 8 reps
Reverse (Overhand) Grip Cable Push Downs - 5 sets - 15 reps
FOREARMS
Superset:
Barbell Wrist Curls - 5 sets - 10 reps
Barbell Reverse Curls - 5 sets - 10 reps
One-Arm Dummbell Wrist Curls - 5 sets - 10 reps
CALVES
Standing Calf Raises - 5 sets - 15,10,8,6,4, reps
Calf Raises on Leg-Press Machine - 5 sets - 10 reps
ABDOMINALS
Bent-Knee Situps - 150 reps
Leg Raises - 150 reps
Side Leg Raises - 100 reps each side
Hyperextensions - 3 sets - 10 reps
"Experiencing this pain in my muscles and aching and going on and on is my challenge. The last three or four reps is what makes the muscles grow. This area of pain divides a champion from someone who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens. I have no fear of fainting. I do squats until I fall over and pass out. So what? It's not going to kill me. I wake up five minutes later and I'm OK. A lot of other athletes are afraid of this. So they don't pass out. They don't go on." - Arnold Schwarzenegger!
