neArnold Schwarzenegger’s Workout Routine And Diet!!!

This workout by Arnold Schwarzenegger was originally featured in the October, 1991 issue of Muscle Mag.

Arnold Schwarzenegger Workout A – Performed on Monday Wednesday and Friday

...Chest

Bench press – 5 sets, 6-10 reps

Flat bench flies – 5 sets, 6-10 reps

Incline bench press – 6 sets, 6-10 reps

Cable crossovers – 6 sets, 10-12 reps

Dips – 5 sets, to failure

Dumbbell pullovers – 5 sets, 10-12 reps

Back

Front wide-grip chin-ups – 6 sets, to failure

T-bar rows – 5 sets, 6-10 reps

Seated pulley rows – 6 sets, 6-10 reps

One-arm dumbbell rows – 5 sets,6-10 reps

Straight-leg deadlifts – 6 sets, 15 reps

Legs

Squats – 6 sets, 8-12 reps

Leg presses – 6 sets, 8-12 reps

Leg extensions – 6 sets, 12-15 reps

Leg curls – 6 sets, 10-12 reps

Barbell lunges – 5 sets, 15 reps

Calves

Standing calf raises -10 sets, 10 reps

Seated calf raises – 8 sets, 15 reps

One-legged calf raises (holding dumbbells) – 6 sets,12 reps

Forearms

Wrist curls (forearms on knees) – 4 sets, 10 reps

Reverse barbell curls – 4 sets, 8 reps

Wright roller machine – to failure

Abs

Nonstop instinct training for 30 minutes

Arnold Schwarzenegger Workout B – Performed on

Tuesday, Thursday and Saturday

Biceps

Barbell curls – 6 sets, 6-10 reps

Seated dumbbell curls – 6 sets, 6-10 reps

Dumbbell concentration curls -6sets, 6-10 reps

Triceps

Close-grip bench presses (for the all three heads) – 6 sets, 6-10reps