The Arnold Experience Work out like Arnold Schwarzenegger

Basic Training Level 1

Select your body type:

Rest Breaks: 45 seconds to 1 minute

Chest
Bench Press 4 sets of 8 to 12 reps
Incline Press 4 sets of 8 to 12 reps
Pullovers 4 sets of 8 to 12 reps

Back
Chin-Ups Do as many as you can each set
for a total of 50 reps
Bent-Over Rows 4 sets of 8 to 12 reps
Power Training Deadlifts 3 sets of 10, 6, 4 reps to failure

Abs
Crunches 5 sets of 25 reps

Rest Breaks: 45 seconds to 1 minute

Shoulders
Barbell Clean & Press 4 sets of 8 to 12 reps
Dumbbell Lateral Raises 4 sets of 8 to 12 reps
Power Training Heavy Upright Rows 3 sets of 10, 6, 4 reps to failure
Power Training Push Presses 3 sets of 6, 4, 2 reps to failure

Upper Arms
Standing Barbell Curls 4 sets of 8 to 12 reps
Seated Dumbbell Curls 4 sets of 8 to 12 reps
Close-Grip Press 4 sets of 8 to 12 reps
Standing Triceps Extensions
with Barbell
4 sets of 8 to 12 reps

Forearms
Wrist Curls 4 sets of 8 to 12 reps
Reverse Wrist Curls 4 sets of 8 to 12 reps

Abs
Reverse Crunches 5 sets of 25 reps

Rest Breaks: 45 seconds to 1 minute

Thighs
Squats 4 sets of 12 to 16 reps
Lunges 4 sets of 12 to 16 reps
Leg Curls 4 sets of 12 to 16 reps

Calves
Standing Calf Raises 5 sets of 15 reps

Lower Back
Power Training Straight-Leg Deadlifts 3 sets of 10, 6, 4 reps to failure
Power Training Good Mornings 3 sets of 10, 6, 4 reps to failure

Abs
Crunches 5 sets of 25 reps
Rest Day