The Arnold Experience Work out like Arnold Schwarzenegger

Advanced Training Level 1

Rest Breaks: 1 minute or less

Chest
Barbell Bench Presses* 15 rep warm-up
4 sets of 10, 8, 6, 4 reps - stripping last two sets
*Every third workout, use dumbbells instead of a barbell.
Barbell Incline Bench Press* 4 sets of 10, 8, 6, 4 reps - stripping last two sets
*Every third workout, use dumbbells instead of a barbell.
Dumbbell Flys 3 sets of 10, 8, 6 reps
Parallel Bar Dips 3 sets of 15, 10, 8 reps
Pullovers 3 sets of 15 reps

Back
Chin-Ups 4 sets - 10 reps minimum each set
Use a dumbbell fastened around your waist for greater resistance.
Do chin-ups to the rear one workout, to the front the next.
Close-Grip Chins 4 sets of 10 reps
T-Bar Rows 4 sets of 15, 12, 8, 6 reps
Bent-Over Barbell Rows 4 sets of 8 to 12 reps

Thighs
Squats 20 rep warm-up
4 sets of 10, 8, 6, 4 reps
Front Squats 4 sets of 10, 8, 8, 6 reps
Hack Squats 3 sets of 10 reps
Leg Curls 4 sets of 20, 10, 8, 6
Standing Leg Curls 4 sets of 10 reps
Straight-Leg Deadlifts 3 sets of 10 reps

Calves
Donkey Calf Raises 4 sets of 10 reps
Standing Calf Raises 4 sets of 15, 10, 8, 8 reps

Abs
Crunches 3 sets of 25 reps
Bent-Over Twists 100 reps each side
Machine Crunches 3 sets of 25 reps
Crunches 50 reps

Rest Breaks: 1 minute or less

Shoulders
Behind-the-Neck Barbell Presses 15 rep warm-up
4 sets of 10, 8, 8, 6 reps
Dumbbell Lateral Raises 4 sets of 8 reps
Bent-Over Dumbbell Laterals 4 sets of 8 reps
Dumbbell Shrugs 3 sets of 10 reps

Upper Arms
Standing Barbell Curls 5 sets of 15, 10, 8, 6, 4 reps
Incline Dumbbell Curls 4 sets of 8 reps
Concentration Curls 3 sets of 8 reps
Lying Triceps Extensions 4 sets of 15, 10, 8, 6 reps
Triceps Cable Pressdowns 3 sets of 8 reps
One-Arm Triceps Extensions 3 sets of 10 reps

Forearms
Barbell Wrist Curls 4 sets of 10 reps
Reverse Wrist Curls 3 sets of 10 reps

Calves
Seated Calf Raises 4 sets of 10 reps

Abs
Reverse Crunches 4 sets of 25 reps
Seated Twists 100 reps each side
Vertical Bench Crunches 4 sets of 25 reps
Rest Day