Arnold Schwarzenegger

Days 1

*Aim to reach failure around 10 reps for your first set of each exercise, so choose weight accordingly

Shoulders

• Barbell Clean and Press: 3-4 sets x 10 reps
• Dumbbell Lateral Raise: 3-4 sets x 10 reps
• Upright Row: 3-4 sets x 10 reps
• Military Press: 3-4 sets x 10 reps

Arms

• Standing Barbell Curl: 3-4 sets x 10 reps
• Seated Dumbbell Curl: 3-4 sets x 10 reps
• Close Grip Bench Press: 3-4 sets x 10 reps
• Standing Barbell Tricep Extension: 3-4 sets x 10 reps

Forearms

• Wrist Curls: 3-4 sets x 10 reps
• Reverse Wrist Curls: 3-4 sets x 10 reps

Abs

• Reverse Crunch: 5 sets x 25 reps

Days 2

*Attempt to reach failure around 10 reps for your first set of each exercise. (Choose weight accordingly)

Chest

• Bench Press: 3-4 sets x 10 reps
• Incline Bench Press: 3-4 sets x 10 reps
• Dumbbell Pullovers: 3-4 sets x 10 reps

Back

• Chin Ups: 3-4 sets x 10 reps
• Bent Over Row: 3-4 sets x 10 reps
• Deadlifts: 3-4 sets x 10 reps

Abs

• Crunches: 5 sets x 25 reps

Days 3

*Attempt to reach failure around 10 reps for your first set of each exercise. (Choose weight accordingly)

Legs

• Squat: 3-4 sets x 10 reps
• Lunge: 3-4 sets x 10 reps
• Leg Curl: 3-4 sets x 10 reps

Lower Back

• Stiff Leg Deadlift: 3-4 sets x 10 reps
• Good Mornings: 3-4 sets x 10 reps

Calves 

• Standing Calf Raise: 3-4 sets x 10 reps

Abs

• Crunches: 5 x 25 reps

Frank Medrano

Monday: Chest

•  30 muscle -ups
• 100 standard push ups
• 4 sets /10 reps incline dumbbell press 
• 4 sets/10 reps flat dumbbell press
• 5 sets/ 20 reps dips 
• 200 standard push ups
• 50 decline push ups 
• 50 narrow push ups
• 50 raised push ups 
• 15 minutes HIIT cardio
• Continuous 15 crunches - 15 side crunches (both sides)
• 15 leg raises - 3 sets

Tuesday: Back 

•   30 muscle ups
•   100 overhand pullups  
• 4 sets/ 10 reps single arm dumbbell roll 
• 4 sets/10 reps pullovers 
• 50 under hand pull ups 
• 50 over hand pullups 
• 10 muscle ups 
• 15 minutes HIIT cardio
• Continuous 15 crunches - 15 side crunches (both sides)
• 15 leg raises - 3 sets

Wednesday: Shoulders/Abs 

• 100 push ups
• 4 sets/10 reps standing dumbbell presses 
• 4 sets/10reps lateral dumbbell raises 
• 4 sets/10 reps bent down dumbbell lateral raises
• 100 crunches
• 50 crossovers
•  50 high intensity crunches
• 2 minute flutter kicks (3 sets)
• 60 second crunch holds (3 times)
• Continuous 15 crunches- 15 side crunches (both sides)
• 15 leg raises - 3 sets
• Handstands till failure
• 15 minutes HIIT cardio

Thursday: Biceps/Triceps 

•   30 muscle ups
•   50 underhand pull ups 
•   4sets/10 reps preacher curl
•   4 sets/10 reps hammer curls 
•   4 sets/10reps reverse grip preacher curl 
•   100 dips 
•   100 push-ups 
•   4 sets/10 reps overhead triceps extension 
•   4 sets/10reps reverse grip triceps pull down 
•   20 slow pull ups
•   20 slow dips 
•   15 minutes HIIT cardio

Friday: Legs 

•   4 sets/reps barbell squats
•   4 sets of 20 yard lunges 
•   100 body weight squats 
•   4 set/10 reps pistol squats 
•   4 sets/ 10 reps stiff legged deadlifts
•   4 sets/ 10 reps standing calve raises 
•   4 sets /10 reps seated calve raises 
•   100 body weight standing calve raises 
•   15 minutes HIIT cardio

Saturday: Overall body weight training 

•   100 crunches
•   8 100meter sprints
•   100 pull ups
•   200 pushups 
•   100 dips 
•   30 muscle ups
•   50 crossovers
•   50 high intensity crunches
•   2 minute flutter kicks (3 sets)
•   60 second crunch holds (3 times)

Sunday : Day 7 (REST)

Zyzz

Monday: Chest/Biceps

• 4 sets of Incline Dumbbell Press, 8-10 reps
• 3 sets of Bench Press, 8-10 reps
• 3 sets of Incline Flies, 8-10 reps
• 3 sets of Chest Dips until failure
• 3 sets of Barbell Curls, 8-10 reps
• 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves

• 4 sets of Squats 8-10 reps
• 3 sets of Lunges 8-10 reps
• 3 sets of Leg Press 8-10 reps
• 3 sets of Leg Extensions till failure
• 3 sets of Leg Curls 8-10 reps

Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back

• 3 sets of Lat Pulldowns 8-10 reps
• 4 sets of Deadlifts 8-10 reps
• 3 sets of Bent Over Rows 8-10 reps
• 3 sets of Dumbbell Rows 8-10 reps
• 3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps

• 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
• 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
• 3 sets of Front raises 8-10 reps
• 3 sets of Lying Rear Delt Raises 8-10 reps
• 3 sets of Close-Grip Bench Press 8-10 reps
• 4 sets of PushDowns 8-10 reps
• 3 sets of Skullcrushers 8-10 reps

Saturday: Full Body

• 3 sets of Deadlifts 8-10 reps
• 3 sets of Squats 8-10 reps
• 3 sets of Clean and Jerk 8-10 reps
• 3 sets of Weighted Pull ups 8-10 reps