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