The following is a sample exercise routine Arnold   frequently used.

 Mon, Wed, Fri

 Chest:
 Bench press - 5 sets, 6-10 reps
 Flat bench flies - 5 sets, 6-10 reps
 Incline bench press - 6 sets, 6-10 reps
 Cable crossovers - 6 sets, 10-12 reps
 Dips - 5 sets, to failure
 Dumbbell pullovers - 5 sets, 10-12 reps

 Back:
 Front wide-grip chin-ups - 6 sets, to failure
 T-bar rows - 5 sets, 6-10 reps
 Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

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

Abs:
Nonstop instinct training for 30 minutes

Tue, Thu, Sat

Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps
Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

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

Calves and Forearms:
Same as Monday, Wednesday and Friday

Abs:
Same as Monday, Wednesday and Friday.

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Comments (4)

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written by Muscle head, September 01, 2007

I know Arnold is the Master but there does seem to be alot of sets per body part, I guess that is why he is #1

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written by fag mcfaginson, October 29, 2007

arnold is the man

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written by Motley Health, February 16, 2008

Arnold was famous for his high rep workouts. Many now consider this "old school", and believe that lower rep with heavier weights is a better way to lift for bodybuilding. Remember that Arnold has near perfect genetics for lifting, and worked extremely hard. The same routines may not work for you.

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written by Ernesto Reyes, March 12, 2008

Damm! So, this is the workout routine of the GREATEST Bodybuilder in history

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