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Arnold Schwarzenegger Workout Plan A: Monday, Wednesday, and Friday
Chest (Morning)
Bench press (with a shoulder-width grip): 5 sets, 6 to 10 reps
Flat bench flies: 5 sets, 6 to 10 reps
Incline bench press (using a Universal Machine): 6 sets, 6-10 reps
Cable crossovers: 6 sets, 10 to 12 reps
Dips: 5 sets until tired
Dumbbell pullovers: 5 sets, 10 to 12 reps
Upper & Lower Back (Morning)
Front wide-grip chin-ups: 6 sets until tired
T-bar rows: 5 sets, 6 to 10 reps
Seated pulley rows: 6 sets, 6 to 10 reps
One-arm dumbbell rows: 5 sets, 6 to 10 reps
Straight-leg deadlifts: 6 sets, 15 reps
Legs (Morning)
Squats: 6 sets, 8 to 12 reps
Leg presses: 6 sets, 8 to 12 reps
Leg extensions: 6 sets, 12 to 15 reps
Leg curls: 6 sets, 10 to 12 reps
Barbell lunges: 5 sets, 15 reps
Calves (Afternoon)
Standing calf raises to 10 sets, 10 reps
Seated calf raises: 8 sets, 15 reps
One-legged calf raises (holding dumbbells): 6 sets,12 reps
Forearms (Afternoon)
Wrist curls (forearms on knees): 4 sets, 10 reps
Reverse barbell curls: 4 sets, 8 reps
Wright roller machine: until tired
Abs (Afternoon)
Leg Raises: 5 sets, 25 reps
Arnold Schwarzenegger Workout Plan B: Tuesday, Thursday, and Saturday
Biceps
Barbell curls: 6 sets, 6 to 10 reps
Seated dumbbell curls: 6 sets, 6 to 10 reps
Dumbbell concentration curls: 6 sets, 6 to 10 reps
Triceps
Close-grip bench presses (for all three heads): 6 sets, 6 to 10 reps
Tricep press-downs (exterior head): 6 sets, 6 to 10 reps
Barbell French presses (interior head): 6 sets, 6 to 10 reps
One-arm dumbbell triceps extensions (exterior head): 6 sets, 6 to 10 reps
Shoulders
Seated barbell presses: 6 sets, 6 to 10 reps
Lateral raises (standing): 6 sets, 6 to 10 reps
Rear-delt lateral raises: 5 sets, 6 to 10 reps
Cable lateral raises: 5 sets, 10 to 12 reps
Calves and Forearms
The same as Workout A
Abs
Incline sit-ups, 5 sets of 25 reps each