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 Show More
