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Here's a workout Arnold suggested for an individual that has been exercising using calisthenics for several weeks to get in shape and is ready to start lifting weights. Below is the program:

Monday and Thursday Program

Legs:

Exercise Sets Reps
Squats 5 8
Leg Extensions 5 12
Leg Curls 5 8-10

 

Chest:

Exercise Sets Reps
Bench Press 5 5-8
Bent-Arm Dumbbell Flyes 5 10

 

Abdomen:

Exercise Sets Reps
Sit-Ups--Knees Bent 1-6 200 total
Leg Raises--Knee Bent 1-6 200 total

 

Forearms:

Exercise Sets Reps
Wrist Curl 5 15

 

Tuesday and Friday Program

Shoulder:

Exercise Sets Reps
Press Behind the Neck 5 6-8
Lateral Raises 5 8-10

 

Back:

Exercise Sets Reps
Chin-Ups Behind the Neck 6 10
Rowing withBar--Bent -Over Position 5 12

 

Biceps:

Exercise Sets Reps
Barbell Curl-- Standing--Grip Bar Shoulder Width (reps 8,8,6,6,6) 5 6-8
Dumbbell Curl--Sitting 5 8
Restricted Incline Incline Dumbbell Curl 5 10

 

Triceps:

Exercise Sets Reps
Standing French Press--Weight Behind the Head 5 12
Lying Tricep Extension with Bar 5 10-12

 

Abdomen:

Exercise Sets Reps
Alternate between Leg Raises and Bent Over Twists with Broom Stick 5 20

 

Forearms:

Exercise Sets Reps
Wrist Curls 5 15

 

Wednesday

Work on your weak points.

Sources and references cited:

Arnold : The Education of a Bodybuilder, Pages: 198-221

2 Comments

This website has workout

This website has workout routines Arnold Schwarzenegger recommends for beginners and the advanced routines he used himself. There's also a Virtual Trainer that will walk you through any of the workouts step by step, guiding the user through sets, reps, and rest breaks, as well as providing instructional videos of each exercise along the way.

thearnoldexperience.herokuapp.com

Nice website thank you,

Nice website thank you, please can you explain more about "4 sets of 10, 8, 6, 4 reps - stripping last two sets "