Arnold’s Chest Workout

 Flat Barbell Bench Press 5 sets x 8-12

 Incline Bench Press 5 sets x 8-12
 Dumbbell Pullovers 5 sets x 8-12

Arnold’s Back Workout

 Chin-Ups (do as many repetitions at a time as you can until you
reach a total of 50)
 Bent-Over Rows 5 sets x 8-12
 Deadlifts 1 set x 10, 1 set x 6, 1 set x 4
 Leg Raises 5 sets x 25

Arnold’s Shoulder Workout

 Clean and Press 5 sets x 8-12
 Dumbbell Lateral Raise 5 sets x 8-12
 Upright Row 1 set x 10, 1 set x 6, 1 set x 4
 Push Press 1 set x 6, 1 set x 4, 1 set x 2

Arnold’s Arm Workout

 Barbell Curl 5 sets x 8-12
 Seated Dumbbell Curl 5 sets x 8-12
 Close-Grip Bench Press 5 sets x 8-12
 Standing Barbell Triceps Extension 5 sets x 8-12
 Wrist Curls 5 sets x 8-12
 Reverse Wrist Curls 5 sets x 8-12
 Incline Sit-Ups 5 sets x 15
Arnold’s Leg Workout
 Squats 5 sets x 8-12
 Lunges 5 sets x 8-12
 Leg Curls 5 sets x 8-12
 Standing Calf Raises 5 sets x 15
 Stiff-Legged Deadlift 1 set x 10, 1 set x 6, 1 set x 4
 Good Mornings 1 set x 10, 1 set x 8, 1 set x 6
 Leg Raises 5 sets x 25