Source: google.com via Tony on Pinterest
Our First Bad Ass is the Legend himself Arnold.
Monday, Wednesday, Friday
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
Tuesday, Thursday, Saturday
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.
