The Legend of Bodybuilding, Arnold Schwarzenegger, left a legacy in almost every gym. His workout routine was a subject of constant change and flux. Always challenging his muscles and motivation, he made fewer repetitions with a small time gap between sets and sometimes exercising twice a day.

Arnold Workout:

The following workout routine is the normal or let say, the routine that Arnold worked around. He changed sets, repetitions and exercises constantly. This is his weekly workout routine; it is to be taken seriously and not recommended for intermediates or rookies.

Mondays, Wednesdays and Fridays

Chest Workout:
Bench press 5 sets x 6-10 repetitions
Flat bench flyes 5 sets x 6-10 repetitions
Incline bench press 6 sets x 6-10 repetitions
Cable crossovers 6 sets x 10-12 repetitions
Dips (body weight) 5 sets x failure
Dumbell pullovers 5 sets x 10-12 repetition s

Back Workout:
Wide-grip chins (to front) 6 sets x failure
T-bar rows 5 sets x 6-10 repetitions
Seated pulley rows 6 sets x 6-10 repetitions
One-arm dumbell rows 5 sets x 6-10 repetitions
Straight-leg deadlifts 6 sets x 15 repetitions

Legs Workout:
Squats 6 sets x 8-12 repetitions
Leg press 6 sets x 8-12 repetitions
Leg extensions 6 sets x 12-15 repetitions
Leg curls 6 sets x 10-12 repetitions
Barbell lunges 5 sets x 15 repetitions

Calves Workout:
Standing calf raises 10 sets x 10 repetitions
Seated calf raises 8 sets x 15 repetitions
Oneplegged calf raises (holding dumbells) 6 sets x 12 repetitions

Forearms Workout:
Wrist curls (forearms on knees) – 4 sets, 10 repetitions
Reverse barbell curls – 4 sets, 8 repetitions
Wright roller machine – to failure

Abs Workout:
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

Arnold Workout:

Tuesdays, Thursdays and Saturdays

Biceps Workout:
Barbell curls 6 sets x 6-10 repetitions
Seated dumbell curls 6 sets x 6-10 repetitions
Dumbell concentration curls 6 sets x 6-10 repetitions

Triceps Workout:
Close-grip bench presses 6 sets x 6-10 repetitions
Pushdowns 6 sets x 6-10 repetitions
French press (barbell) 6 sets x 6-10 repetitions
One-arm triceps extensions (dumbell) 6 sets x 6-10 repetitions

Shoulders Workout:
Seated barbell presses 6 sets x 6-10 repetitions
Lateral raises (standing) 6 sets x 6-10 repetitions
Rear-delt lateral raises 5 sets x 6-10 repetitions
Cable lateral raises 5 sets x 10-12 repetitions