The Arnold Experience Work out like Arnold Schwarzenegger

Advanced Training Level 2

Rest Breaks: 1 minute or less

Abs
Roman Chairs Begin workout with 5 minutes of Roman Chairs

Chest & Back
Superset Bench Presses 15 rep warm-up
5 sets of 10, 8, 8, 6, 4 reps
Wide-Grip Chins (to back) 5 sets of 10 reps
Superset Incline Dumbbell Presses 4 sets of 10, 8, 8, 6 reps
Close-Grip Chins 4 sets of 10 reps
Dumbbell Flys 4 sets of 10, 8, 8, 6 reps
Parallel Bar Dips 4 sets of 15, 10, 8, 8 reps
T-Bar Rows 4 sets of 15, 10, 8, 8 reps
Bent-Over Rows 4 sets of 10 reps
Superset Seated Cable Rows 4 sets of 10 reps
Straight-Arm Pullovers 4 sets of 15 reps

Thighs
Squats 6 sets of 15, 10, 8, 8, 6, 4 reps
Front Squats 4 sets of 10, 8, 8, 6 reps
Superset Hack Squats 15 rep warm-up
4 sets of 10, 8, 8, 8 reps
Lying Leg Curls 15 rep warm-up
4 sets of 10, 8, 8, 8 reps
Superset Standing Leg Curls 4 sets of 10 reps
Straight-Leg Deadlifts 4 sets of 10 reps

Calves
Donkey Calf Raises 4 sets of 10 reps
Standing Calf Raises 4 sets of 10 reps
Seated Calf Raises 4 sets of 10 reps

Abs
Hanging Reverse Crunches 4 sets of 25 reps
Seated Leg Tucks 4 sets of 25 reps
Bent-Over Twists 100 reps each side

Rest Breaks: 1 minute or less

Abs
Roman Chairs Begin workout with 5 minutes of Roman Chairs

Shoulders
Superset Behind-the-Neck Barbell Presses 15 rep warmup
4 sets of 10, 8, 8, 6 reps
Dumbbell Laterals 4 sets of 8 reps
Superset Machine Front Presses 4 sets of 8 reps
Bent-Over Laterals 4 sets of 8 reps
Superset Upright Rows 4 sets of 10 reps
Seated One-Arm Cable Laterals 4 sets of 10 reps

Upper Arms
Superset Standing Barbell Curls 4 sets of 15, 10, 6, 4 reps
Lying Triceps Extensions 4 sets of 15, 10, 6, 4 reps
Superset Alternate Dumbbell Curls 4 sets of 8 reps
Triceps Cable Pressdowns 4 sets of 8 reps
Superset Concentration Curls 4 sets of 8 reps
One-Arm Triceps Extensions 4 sets of 12 reps
Reverse Push Ups 4 sets of 15 reps

Forearms
Triset Wrist Curls 4 sets of 10 reps
Reverse Wrist Curls 4 sets of 10 reps
One-Arm Wrist Curls 4 sets of 10 reps

Calves
Standing Calf Raises 4 sets of 15, 10, 8, 8 reps
Calf Raises on Leg Press Machine 4 sets of 10 reps

Abs
Vertical Bench Crunches 4 sets of 25 reps
Seated Twists 100 reps each side
Cable Crunches 4 sets of 25 reps
Hyperextensions (lowerback) 3 sets of 10 reps
Rest Day