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Arnold Schwarzenegger Bodybuilding Workout Routine

Updated on May 21, 2011

                 ARNOLD SCHWARZENEGGER

CHEST

«Monday»

EXERCISE ::::::::::::: SETS :::::: REPS

Bench press ::::::::::::::: 5 ::::::::::: 6-10
Flat bench flyes :::::::::: 5 ::::::::::: 6-10
Incline bench press ::::: 6 ::::::::::: 6-10
Cable crossovers :::::::: 6 :::::::::: 10-12
Dips (body weight) :::::: 5 ::::::::::: 8-12
Dumbell pullovers ::::::: 5 ::::::::::: 10-12





BICEPS

«TUESDAY»

EXERCISE :::::::::::::::::: SETS : REPS

Barbell curls :::::::::::::::::::::::: 6 ::: 6-10
Seated dumbell curls ::::::::::: 6 ::: 6-10
Dumbell concentration curls : 6 ::: 6-10






BACK

«Wednesday»

EXERCISE ::::::::::::::::: SETS :: REPS

Wide-grip chins (to front) :: 6 :::: 10-12
T-bar rows :::::::::::::::::::::::: 5 ::::: 6-10
Seated pulley rows ::::::::::: 6 ::::: 6-10
One-arm dumbell rows ::::: 5 ::::: 6-10
Straight-leg deadlifts :::::::: 6 ::::: 15



TRICEPS

«Thursday»

EXERCISE :::::::::::::::::::::::::::::::::::::: SETS ::: REPS

Close-grip bench presses :::::::::::::::::::: 6 :::::::: 6-10
Pushdowns :::::::::::::::::::::::::::::::::::::::::: 6 ::::::::: 6-10
French press (barbell) ::::::::::::::::::::::::: 6 ::::::::: 6-10
One-arm triceps extensions (dumbell) :: 6 :::::::: 6-10

THIGHS

«Friday»

EXERCISE :::::: SETS ::: REPS

Squats :::::::::::::::: 6 :::::::::: 8-12
Leg press ::::::::::: 6 :::::::::: 8-12
Leg extensions ::: 6 ::::::::: 12-15
Leg curls :::::::::::: 6 ::::::::: 10-12
Barbell lunges :::: 5 ::::::::: 15




SHOULDERS

«Saturday»

EXERCISE :::::::::::::::: SETS ::: REPS

Seated barbell presses ::: 6 ::::::: 6-10
Lateral raises (standing) : 6 ::::::: 6-10
Rear-delt lateral raises ::: 5 ::::::: 6-10
Cable lateral raises :::::::: 5 ::::::: 10-12




FOREARMS

Three Days A Week after Exercise

EXERCISE ::::::::::::::::::::::::::::: SETS ::: REPS

Wrist curls (forearms on knees) :: 4 ::::::: 10
Reverse barbell curls :::::::::::::::::: 4 ::::::: 8
Wright roller machine ::::::::::::::::::: to failure


CALVES

Monday, Wednesday, Friday After Exercise

EXCERSICE :::::::::::::::::::::::::::::::::::::::::::::: SETS ::: REPS

Standing calf raises :::::::::::::::::::::::::::::::::::: 10 ::::::: 10
Seated calf raises :::::::::::::::::::::::::::::::::::::::: 8 :::::::: 15
Oneplegged calf raises (holding dumbells) :: 6 ::::::: 12


ABS

All Days A WEEK:
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

My Hubs

ABDOMINALS
Schlierkamp trains abs twice per week after chest and after arms. He typically does five sets of 15-20 reps on an ab crunch machine. He sometimes adds nonmachine crunches or leg raises.

CARDIO
"I'll do the treadmill before a contest, but I like to take advantage of
the beautiful weather and scenery in California, so I often ride my
mountain bike for cardio. I sometimes ride for two hours going all the
way to Hermosa Beach and back. [From Schlierkamp's home in Marina del
Rey, this is approximately 25 miles roundtrip.] It looks kind of funny,
me on a mountain bike. You hardly see the bike."
--Gunter Schlierkamp


New high quality FPS game powered by the Unreal 3 engine. Customize your weapon to your liking and play in game modes such as Escorts, Demolition, Annihilation and much more.

Alliance of Valiant Arms(A.V.A) is a free-to-play Online First Person Shooter . A.V.A is based on a fictional war between the E.U(European union) and the NRF (Neo-Russian Federation). From the store menu, purchase of weapons, attachments, armor, helmet and skill upgrades can be made using in-game currency. All of these have a durability meter which lower as they are used more in-game.


In day to day life, we all are busy in which we forget about listening. Hmm... now you will think why i am writing about listening. before i go further i would like to tell you that, This is a skill , which is not given its due importance in language teaching.

Listening: is an interactive process "by which spoken language is converted to meaning in the mind".


This is NOT a joke. If you were able to pass these 3 tests, you can cancel your annual visit to your neurologist. Your brain is great and you're far from having a close relationship with Alzheimer.

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    • profile image

      mukesh 2 years ago

      Very good

    • profile image

      Nilesh Pawar 4 years ago

      Supperb Arnold

    • profile image

      asterix oddie 5 years ago

      done so done

    • profile image

      Danny Lattimore 6 years ago

      excellent

    • profile image

      DANNY LATTIMORE 6 years ago

      GOOD