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1 Comments

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

 

Arnold VS Sergio Oliva

 

Sources:

Schwarzenegger, Arnold, and Bill Dobbins. Encyclopedia of Modern Bodybuilding. New York: Simon and Schuster, 1987. 154-55. Print.

1 Comments

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!