Arnold's Level 1 Exercise Program from his book Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.
Monday and Thursday
Chest
Bench Press: 5 sets of 8 to 12 reps
Incline Press: 5 sets of 8 to 12 reps
Pullovers: 5 sets of 8 to 12 reps
Back
Chin-Ups: (do as many repetitions at a time as you can until you reach a total of 50 reps)
Bent-Over Rows: 5 sets of 8 to 12 reps
Power Training
Deadlifts: 3 sets of 10, 6, 4 reps to failure
Abdominals
Leg Raises: 5 sets of 25 reps
Tuesday and Friday
Shoulders
Barbell Clean and Press: 5 sets of 8 to 12 reps
Dumbbell Lateral Raises: 5 sets of 8 to 12 reps
Power Training
Heavy Upright Rows: 3 sets of 10, 6, 4 reps to failure
Push Presses: 3 sets of 6, 4, 2 reps to failure
Upper Arms
Standing Barbell Curls: 5 sets of 8 to 12 reps
Seated Dumbbell Curls: 5 sets of 8 to 12 reps
Narrow-Grip Bench Press: 5 sets of 8 to 12 reps
Standing Triceps Extensions with Barbell: 5 sets of 8 to 12 reps
Forearms
Wrist Curls: 5 sets of 8 to 12 reps
Reverse Wrist Curls: 5 sets of 8 to 12 reps
Abdominals
Incline Sit-Ups: 5 sets of 25 reps each
Wednesday and Saturday
Thighs
Squats: 5 sets of 8 to 12 reps
Lunges: 5 sets of 8 to 12 reps
Leg Curls: 5 sets of 8 to 12 reps
Calves
Standing Calf Raises: 5 sets of 15 reps each
Lower Back
Power Training
Straight-Leg Deadlifts: 3 sets of 10, 6, 4 reps to failure
Good Mornings: 3 sets of 10, 8, 6 reps to failure
Abdominals
Leg Raises: 5 sets of 25 reps each
Sources:
Schwarzenegger, Arnold, and Bill Dobbins. Encyclopedia of Modern Bodybuilding. New York: Simon and Schuster, 1987. 154-55. Print.
Thank you for the reprint of
Thank you for the reprint of the original Level
1 routine. Although the ab exercises can't be
correct. Definitely Crunches (5 x 25) was
listed on the original book. And I think Reverse Crunches
Was the other. Arnold's Encyclopedia is
The only bodybuilding publication I know
That starts beginners with a 6 days per week
routine!