Arnold Schwarzeneggerrutina de Entrenamiento

OAK CHEST

EXERCISE SETS REPS

Bench Press 5-7 10-12

Incline Bench Press 5 12

Flat-Bench Dumbbell Flye 5 10-15

Weighted Dip 4-5 12-15

BICEPS

EXERCISE SETS REPS

Barbell Curl 5 6-8

Incline Dumbbell Curl 5 8-10

Barbell Preacher Curl 4 8-10

Concentration Curl 4 10-12

DELTS

EXERCISE SETS REPS

Arnold Press 5 8-10

Tri-set:

Overhead Barbell Press 4 6-8

Upright Row 4 8-10

Dumbbell Lateral Raise 4 10-12

Dumbbell Lateral Raise 1 50+

("down the rack")

LEGS

QUAD SHOCKER

EXERCISE SETS REPS

Leg Extension 5-6 15-20

--superset with--

Barbell Squat 5-6 15

Leg Press 5 15

Hack Squat 4 30

("stripping" method)

CALVES

EXERCISE SETS REPS

Donkey Calf Raise 5-6 15-20

Standing Calf Raise 5-6 10-20

Seated Calf Raise or 4-5 10-15(1)

Leg Press Calf Raise

(1) Employing "pumping" reps at the end

of each set

BACK

EXERCISE SETS REPS

Weighted Wide-Grip Chin 4-6 10-12

Deadlift 4-5 6-10

T-Bar Row 5 10-15

Barbell Bent-Over Row 5 10-15

TRICEPS

EXERCISE SETS REPS

Close-Grip Bench Press 4-5 6-8

Cable Pressdown 4-5 8-10

Overhead Dumbbell Extension 4-5 10-12

Dumbbell Kickback 4-5 12-15

Source:

The Complete Arnold. Joe Weider's Muscle & Fitness; Jul2007, Vol. 68 Issue 7, p214-226, 10p