Encyclopedia Of Modern Bodybuilding: Arnold’s Training Plan

Arnold Schwarzenegger Bodybuilding Training Plan.

Here is Arnold Schwarzenegger’s bodybuilding training plan from his best selling Encyclopedia of Modern Bodybuilding.

Arnold was focused and intense in anything and everything that he did in life, including his bodybuilding training, of course.

This is an intense and high volume training plan. So, when giving it a try make sure that your diet, supplementation and sleep are optimal.

Arnold Schwarzenegger’s Training Plan:

Monday And Thursday: Chest, Back & Abs

1. Barbell Bench Press: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
2. Barbell Incline Bench Press: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
3. Dumbbell Flyes: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
4. Dumbbell Pull-Over: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
5. Wide-Grip Pull Ups: 5 Sets (till failure: 30-60 seconds rest)
6. Hanging Leg Raise: 5 Sets (25 reps: 30-60 seconds rest)
7. Barbell Bent-Over Row: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
8. Back Dumbbell Row: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)

Tuesday and Friday: Shoulders, Arms & Abs

1. Clean And Press: 5 Sets (5 reps: 30-60 seconds rest)
2. Standing Dumbbell Press: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
3. Front Dumbbell Raise: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
4. Dumbbell Lateral Raise: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
5. Barbell Upright Row: 5 Sets: (30, 12, 10, 8 and 6: 30-60 seconds rest)
6. Barbell Biceps Curl: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
7. Incline Dumbbell Curl: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
8. Concentration Curls: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
9. Close-Grip Barbell Bench: 5 Sets: (30, 12, 10, 8 and 6: 30-60 seconds rest)
10. Barbell Skull-crushers: 5 Sets: (30, 12, 10, 8 and 6: 30-60 seconds rest)
11. One-Arm Triceps Extension: 5 Sets (30, 12, 10, 8 and 6: 30-60 seconds rest)
12. Forearm Wrist Curls: 5 Sets: (30, 12, 10, 8 and 6: 30-60 seconds rest)
13. Reverse Wrist Curls: 5 Sets: (30, 12, 10, 8 and 6: 30-60 seconds rest)
14. Decline Sit Ups: 5 Sets (25 reps: 30-60 seconds rest)

Wednesday And Saturday: Legs

1. Barbell Squat: 5 Sets (8-12 reps, 30-60 seconds rest)
2. Stiff-Legged Barbell Deadlift: 5 Sets (8-12 reps, 30-60 seconds rest)
3. Good Morning: 5 Sets (8-12 reps, 30-60 seconds rest – once a week)
4. Barbell Lunge: 5 Sets (8-12 reps, 30-60 seconds rest)
5. Leg Extensions: 5 Sets (8-12 reps, 30-60 seconds rest)
6. Seated Leg Curls: 5 Sets (8-12 reps, 30-60 seconds rest)
7. Standing Calf Raise: 5 Sets (8-12 reps, 30-60 seconds rest)
8. Seated Calf Raise: (8-12 reps, 30-60 seconds rest)
9. Kneeling Cable Crunch: 4 Sets (25 reps: 30-60 seconds rest)

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