Each major bodypart is trained 2 times per week. 
Day 1 - Chest and Back
Day 2 - Shoulders and Arms
Day 3 - Legs and Lower Back
Day 4 - Chest and Back
Day 5 - Shoulders and Arms
Day 6 - Legs and Lower Back
Day 7 - Rest
Notes: Attempt to reach failure around 10 reps for your first set of each exercise.
Arnold Schwarzenegger Chest & Back Workout
Exercise
Sets
Rep Goal
Bench Press
3-4
10
Incline Bench Press
3-4
10
Dumbbell Pullovers
3-4
10
Chin Up
3-4
10
Bent Over Row
3-4
10
Deadlift
3-4
10
Crunches
5
25
Arnold Schwarzenegger Shoulders & Arms Workout
Exercise
Sets
Rep Goal
Barbell Clean and Press
3-4
10
Dumbbell Lateral Raise
3-4
10
Upright Row
3-4
10
Military Press
3-4
10
Standing Barbell Curl
3-4
10
Seated Dumbbell Curl
3-4
10
Close Grip Bench Press
3-4
10
Standing Barbell Tricep Extension
3-4
10
Wrist Curls
3-4
10
Reverse Wrist Curls
3-4
10
Reverse Crunch
5
25
Arnold Schwarzenegger Legs & Lower Back Workout
Exercise
Sets
Rep Goal
Squat
3-4
10
Lunge
3-4
10
Leg Curl
3-4
10
Stiff Leg Deadlift
3-4
10
Good Mornings
3-4
10
Standing Calf Raise
3-4
10
Crunches
5
25 6park.com


贴主:业余健身者于2023_03_04 12:48:52编辑