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
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 "