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Arnold's Level 2 Exercise Program from his book Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.

 

Monday / Wednesday/ Friday

 

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

 

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 8 to 15 reps

 

Abdominals

 

Leg Raises: 5 sets of 25 reps

 

Tuesday/ Thursday/ Saturday

 

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

 

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

 

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 French Press: 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

 

Arnold Bicep pose

 

Arnold performing biceps curl

 

 

Sources:

 

Schwarzenegger, Arnold, and Bill Dobbins. Encyclopedia of Modern Bodybuilding. New York: Simon and Schuster, 1987. 156-157. Print.