This is Arnold’s workout routine from when he was at his peak, competing in Mr Olympia. Attempting this is not recommended for beginners, this is an advanced training routine as performed by the world’s premier bodybuilder at the top of his game. My Monday workout consists of exactly 1/5 of his Monday workout and I am sore as fuck for the next 3 days. He did this Monday, Wednesday, AND Friday. So according to my meathead math, Arnold worked out approximately 15x harder than I do. Steroids are a hell of a drug.
MON, WED, FRI
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: 1 set to failure
Abs
30 mins of various exercises in non specific order
TUES, THURS, SAT
Biceps
Barbel Curls: 6 sets, 6-10 reps
Seated Dumbell Curls: 6 sets, 6-10 reps
Dumbell concentration Curls: 6 sets, 6-10 reps
Triceps
Close Grip Bench Press: 6 sets, 6-10 reps
Pushdowns: 6 sets, 6-10 reps
Barbell French Press: 6 sets, 6-10 reps
One arm dumbell tricep extensions: 6 sets, 6-10 reps
Shoulders
Seated Barbell Press: 5 sets, 6-10 reps
Lateral Raises: 6 sets, 6-10 reps
Rear Delt Raises: 5 sets, 6-10 reps
Cable Lateral Raises: 5 sets, 10-12 reps
Calves, forearms, Abs
Same as Mon,Wed, Fri
That’s it… you are getting verrry sleepy… looooOOOook into my bicep veins.
-Tony “Two Scoops” Muscoli
