Blueprint to Cut The Training Program
Your eight weeks of training will be split into two four-week phases. Each week you'll hit chest, back, and legs twice, and
during the second four weeks, you'll work shoulders and arms twice a week as well. If you find you're having trouble
fitting all the volume into your customary workout time, consider trying two-a-day workouts, where you train the biggun muscles during the morning or early in the day, and do detail work like calves, abs, and arms at night.
Arnold's favorite muscle groups to work at night
• Calves
• Forearms
• Arms (Phase 2)
• Abs (Phase 2)
When you jump into Week 1, you'll quickly notice something missing. That's right: There's no programmed ab training
for the first four weeks of the program. You can add a little if you feel you must, but it's not necessary, so keep it
minimal and really consider leaving it out as recommended. You'll get plenty in Phase 2, and your body's recovery ability
will already be tested throughout by the added volume and intensity techniques.
Blueprint to Cut Intensity Techniques
Over the course of the next eight weeks, you're going to encounter a number of Arnold's favorite intensity-boosting
techniques. Some will be familiar if you followed the Blueprint to Mass trainer. Others might be new. Remember, Arnold
advocated using an even greater number of shock methods when cutting than he did while building!
Supersets and Trisets
If you need a quick refresher, a superset is simply two exercises performed back-to-back without rest. A triset or giant
set is any series of exercises greater than two performed without rest between exercises.
Arnold's contest-prep training was incredibly efficient. He was rarely resting, choosing instead to perform supersets that
forced one muscle to rest—and gave it a stretch—while another was working. One well-known example was his barbell
bench press superset with wide-grip chin-ups. Phase 1 of the cut trainer is almost entirely comprised of supersets, while
Phase 2 adds in abdominal giant sets and—one of Arnold's favorites—a triset finisher during chest workouts.
1-10 Method
After a warm-up set or two, find a weight you're only able to lift for 1 rep. After you perform that 1 rep, take just enough
weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is
brutal because you take no rest between sets. The only rest you get is when you're unloading the weights.
Stripping Method, "Strip Set," or Dropset
Immediately after your final working set, take some weight off the bar or stack and lift for another 5-10 reps. Then, with
no rest, keep repeating this process. Reduce your weight, lift, reduce again, lift, and continue until you're down to the
bar. Once you're down to the bar, lift for 20 reps.
Max Effort
Pick one exercise and see what you can do for a 1-rep max on that particular day. To get there, ramp up to the weight
with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1-rep max.
1/4-Rep Method
You could also call this the "1-1/4 rep method," to help distinguish it from the type of quarter-reps you might see in the
gym on a daily basis. Here's how it works: Perform the complete eccentric (weight-lowering) portion of a movement.
Then raise the weight only a quarter of the way back up, lower it back down again, and perform a complete rep.
Running the Rack
Running the rack was a well-known favorite technique of Arnold and his fellow Gold's Gym legends. You'll be using it on
flyes, dumbbell skullcrushers, and front raises. It's simple to perform. Just go to failure with your prescribed weight, then
put the weight down and pick up the next lightest in line. Repeat the process until you're exhausted.
5-Count Method
Some exercises get more intense when you do them quickly. Others dial it up when you turn the pace down. At times
during this trainer, you'll perform exercises like curls and lying lateral raises, and make both the lowering and raising
halves of the lift last 5 seconds apiece. Those last few reps will definitely show on your face!
28-Method
You probably know how to do 21s: 7 top-half reps, 7 bottom half, and 7 full reps. The 28 method adds a new level of
intensity by changing up the order and adding in an additional 7 super-slow reps using the 5-count method, where you
make both the raising and lowering portions of the rep last 5 seconds apiece. Here's the order: 7 full reps, 7 slow reps, 7
top-half reps, 7 bottom-half reps. You can read more about 28-method training here.
The Running Man
Arnold made some waves in 2014 when he jumped into a Reddit thread titled Best Damn Cardio Humanly Possible in 15
Minutes and spoke up in defense of running. "My favorite form of cardio when we worked out at Gold's was to run
down to the beach and run in the sand after I finished lifting," he wrote. "Today, I don't run, but I still ride my bike
through Santa Monica and Venice. Or I do interval-style training on a stationary bike."
Running was even more prominent in Arnold's training when he was cutting for a contest, which is why, 3-5 times a
week throughout this program, your assignment is to run 1-2 miles as fast as possible. How fast it ends up being doesn't
matter; all that matters is that it's as fast as feels possible to you.
Running? Yes, running. Don't worry, despite what you've heard, this won't cost you any of your gains. You'll just find
yourself leaner, meaner, tanner, and feeling more energetic and nimble. If it's at all possible, run outside like Arnold did,
or even better, on an uneven surface like a trail or beach. With time, you might even enjoy it. You'll definitely enjoy the
results it helps you achieve.
Achieve Ultimate Definition
"The most important thing is that you have a vision—a goal," Arnold told us. Yours can be an event, a person, a
number—it's up to you. This program is the way to get dialed in for it. Don't just do these workouts to do them; do them
right, and do them to get ready for something that truly matters to you. Make the right choices now, and you'll look
back fondly on this adventure 40 years from now. Leave your mark, and create a physique that will always be
remembered. Embrace what you know is difficult, and finally get cut!
Arnold's Commandments of Competition Training
1. Focus with even greater concentration on isolating each area of every single muscle.
2. Use an additional number of intensity training principles and a wider variety of exercises.
3. Increase the total number of sets and weights in your workout sessions.
4. Vary your workout pace, doing a number of supersets and trisets that drastically reduce your rest time between sets.
5. Make significant changes in diet.
6. Be constantly flexing and posing in the gym between sets.
7. Consider the benefits of having a training partner to help focus your energies on creating super-intense workouts.
Arnold Schwarzenegger's Blueprint To Cut: Nutrition
If you have a clear vision of looking ripped and peeled like a golden-age bodybuilder, you'll have to pay close attention to
your diet. Losing body fat without losing any hard-earned lean mass is not an easy task, but if you're up to the challenge,
you've come to the right place!
The Blueprint to Cut nutrition plan is easy to follow, Arnold-approved, and, if followed correctly, will bring you amazing
results. The nutrition plan below will provide you with enough energy and nutrients so you can hit your workouts hard,
but will limit your number of total daily calories and carbohydrates so your body will effectively burn fat.
Stay on the plan for the full 8 weeks and you will see an amazing transformation. Your body will look more dialed than it
ever has!
What Are You Hungry For?
For most people, it's the diet, not the training, that is the most difficult part of a cutting program. Arnold
Schwarzenegger was no stranger to hunger pangs, but he knew his goals were far more important than any craving. "I'd
ask myself, 'What are you more hungry for? Am I more hungry to be Mr. Olympia, or to eat what I want and look like
everyone else?'" he says.
It was this mindset that set Schwarzenegger apart from his competition. "I was hungrier to win Mr. Olympia and become
a champion than anything," he says. "I knew that if I were to just have a temporary cheat, then someone else was going
to walk right by me and win. Any mistake could cost me the title."
Your goal may not be as grandiose as winning the Mr. Olympia contest, but Arnold says you still need to have a clear
vision in your mind and work as hard as you can to complete that vision.
"The worst thing is losing or not reaching your goal because you didn't do everything you could do," he says. "If you're
about to eat and cheat, think about what your goal is. Is this piece of food going to help you? That original vision needs
to remain clear, no matter how difficult things get."
Rules to Cut By
Just like Arnold had his rules for training to cut fat, which were discussed in the training overview, he had rules to guide
his nutritional approach to cutting. He outlined them in his classic text "The Encyclopedia of Modern Bodybuilding" as:
1. Continue to eat a sufficient amount of protein--at least 1 gram of protein for each pound of bodyweight--on
days in which you are training. The demand is somewhat less on your rest days.
2. Eat low fat: about 20 percent of your total daily caloric intake. But research shows supplementing your diet with
fish oil each day lowers body fat and increases muscle mass with no change in diet.
3. Reduce carbohydrates as far as possible without going into a state of ketosis.
4. Try to do 45 minutes to an hour of aerobic training, 4 or 5 times a week.
To be clear, Arnold is by no means anti-carb, nor anti-fat. This is a guy who put heavy cream and juice in his shakes, after
all! He just recognized that when calories drop, cuts had to be made in other nutrients in order to prioritize protein.
Keep protein high and the other nutrients "reasonably low," he advised, and you can rest assured that you're dieting "as
hard as you can without suffering from nutritional or caloric deprivation."
Blueprint to Cut Nutrition
The goal of the Blueprint to Cut program is to help you get as lean as possible while preserving as much muscle mass as
possible. To do this, you'll need enough protein to keep your muscles fueled, with limited carbohydrates so your body
uses stored fat for fuel.
The meal plan below is designed for those who train first thing in the morning. Feel free to customize the layout to fit
your training schedule. You may also need to adjust the overall amount of food depending on your height, weight, and
sex.
Since the meal plan presented is a twist on Arnold's original cutting plan, you may want to cut 1-2 meals entirely, or
simply reduce your portion sizes if you're not walking around with the amount of mass Arnold had in his golden days.
For many people, 6-8 ounces of meat or one scoop of protein per serving are sufficient portions.
As you refine Arnold's meal plan to fit your personal stats, stick to these underlying dietary principles:

Eat fairly frequent meals

Include a protein source at nearly every meal

Limit your carbohydrates to vegetables, leafy greens, and a small amount of complex carbs

Include beneficial fat sources like almonds and eggs, but otherwise keep overall fat level fairly low

Strategically use supplements to support your diet
Arnold Cuts Trainer's Workout Log Bodybuilding.com
Chest /Back (1)
EXERCISE
Take a drink of water (30-45
seconds) between sets
Superset:
Bench press: 6 sets of
30,10,10,10,10,5 reps
Wide-grip chin-up: 6 sets of 10
reps
Superset:
Incline barbell press: 5 sets of 8
reps
T-bar row: 5 sets of 8 reps (use
1/4 rep method)
Superset:
Dumbbell fly: 5 sets of 12 reps
(run the rack on last set)
Seated cable row: 5 sets of 12
reps
Superset:
Dip: 4 sets of 10 reps
Close-grip chin-up: 4 sets of 10
reps
Superset:
Dumbbell pull-over: 3 sets of 12
reps
Cable cross-over: 3 sets of 12
reps
Set Set Set Set Set Set
#1 #2 #3 #4 #5 #6
Arnold Cuts Trainer's Workout Log Bodybuilding.com
L egs (2)
EXERCISE
Take a drink of water (30-45
seconds) between sets
Squat: 8 sets of 12 reps
Superset
Leg extension: 10 sets of 10
reps (last set is a strip set)
Leg curl: 10 sets of 10 reps
(last set is a strip set)
Standing calf raise: 10 sets
of 10 reps
Set Set Set Set Set Set Set Set
#1 #2 #3 #4 #5 #6 #7 #8
Arnold Cuts Trainer's Workout Log Bodybuilding.com
Arms (3)
EXERCISE
Take a drink of water (30-45 seconds)
between sets
Superset:
Barbell curl: 5 sets of 12 reps (use 5count on last 6 reps of each set)
Skullcrusher: 5 sets of 15 reps
Superset:
Dumbbell hammer curl: 5 sets 12 reps
(last set is a strip set)
Straight-bar push-down: 5 sets of 20 full
reps, 20 partial reps (1/4-rep method on
partials)
Superset:
Incline alternating dumbbell curl: 3 sets of
6 reps (5-count method on all 3 sets)
Overhead rope press: 3 sets of 15 reps
Superset:
Concentration curl: 3 sets of 10-12 reps
Triceps kick-back: 3 sets of 10-12 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Cuts Trainer's Workout Log Bodybuilding.com
Chest /Back (4)
EXERCISE
Take a drink of water (30-45
seconds) between sets
Superset:
Bench press: 6 sets of
30,10,10,10,10,5 reps
Wide-grip chin-up: 6 sets of 10
reps
Superset:
Incline barbell press: 5 sets of 8
reps
T-bar row: 5 sets of 8 reps (use
1/4 rep method)
Superset:
Dumbbell fly: 5 sets of 12 reps
(run the rack on last set)
Seated cable row: 5 sets of 12
reps
Superset:
Dip: 4 sets of 10 reps
Close-grip chin-up: 4 sets of 10
reps
Superset:
Dumbbell pull-over: 3 sets of 12
reps
Cable cross-over: 3 sets of 12
reps
Set Set Set Set Set Set
#1 #2 #3 #4 #5 #6
Arnold Cuts Trainer's Workout Log Bodybuilding.com
L egs (5)
EXERCISE
Take a drink of water (30-45
seconds) between sets
Squat: 8 sets of 12 reps
Superset
Leg extension: 10 sets of 10
reps (last set is a strip set)
Leg curl: 10 sets of 10 reps
(last set is a strip set)
Standing calf raise: 10 sets
of 10 reps
Set Set Set Set Set Set Set Set
#1 #2 #3 #4 #5 #6 #7 #8
Arnold Cuts Trainer's Workout Log Bodybuilding.com
Shoulders (6)
EXERCISE
Take a drink of water (30-45 seconds)
between sets
Overhead press: 4 sets of 5-6 reps
Superset:
Arnold press: 5 sets of 10, 8, 6, 6, 8
reps
Barbell upright row: 5 sets of 8-10
reps
Superset:
Lateral raise: 3 sets of 10-12 reps
Bent-over lateral raise: 3 sets of 10-12
reps (run the rack on last set)
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Cuts Trainer's Workout Log Bodybuilding.com
Chest /Back (8)
EXERCISE
Take a drink of water (30-45
seconds) between sets
Superset:
Bench press: 6 sets of
30,10,10,10,10,5 reps
Wide-grip chin-up: 6 sets of 10
reps
Superset:
Incline barbell press: 5 sets of 8
reps
T-bar row: 5 sets of 8 reps (use
1/4 rep method)
Superset:
Dumbbell fly: 5 sets of 12 reps
(run the rack on last set)
Seated cable row: 5 sets of 12
reps
Superset:
Dip: 4 sets of 10 reps
Close-grip chin-up: 4 sets of 10
reps
Superset:
Dumbbell pull-over: 3 sets of 12
reps
Cable cross-over: 3 sets of 12
reps
Set Set Set Set Set Set
#1 #2 #3 #4 #5 #6
Arnold Cuts Trainer's Workout Log Bodybuilding.com
L egs (9)
EXERCISE
Take a drink of water (30-45
seconds) between sets
Squat: 8 sets of 12 reps
Superset
Leg extension: 10 sets of 10
reps (last set is a strip set)
Leg curl: 10 sets of 10 reps
(last set is a strip set)
Standing calf raise: 10 sets
of 10 reps
Set Set Set Set Set Set Set Set
#1 #2 #3 #4 #5 #6 #7 #8
Arnold Cuts Trainer's Workout Log Bodybuilding.com
Arms (10)
EXERCISE
Take a drink of water (30-45 seconds)
between sets
Superset:
Barbell curl: 5 sets of 12 reps (use 5count on last 6 reps of each set)
Skullcrusher: 5 sets of 15 reps
Superset:
Dumbbell hammer curl: 5 sets 12 reps
(last set is a strip set)
Straight-bar push-down: 5 sets of 20 full
reps, 20 partial reps (1/4-rep method on
partials)
Superset:
Incline alternating dumbbell curl: 3 sets of
6 reps (5-count method on all 3 sets)
Overhead rope press: 3 sets of 15 reps
Superset:
Concentration curl: 3 sets of 10-12 reps
Triceps kick-back: 3 sets of 10-12 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Cuts Trainer's Workout Log Bodybuilding.com
Chest /Back (11)
EXERCISE
Take a drink of water (30-45
seconds) between sets
Superset:
Bench press: 6 sets of
30,10,10,10,10,5 reps
Wide-grip chin-up: 6 sets of 10
reps
Superset:
Incline barbell press: 5 sets of 8
reps
T-bar row: 5 sets of 8 reps (use
1/4 rep method)
Superset:
Dumbbell fly: 5 sets of 12 reps
(run the rack on last set)
Seated cable row: 5 sets of 12
reps
Superset:
Dip: 4 sets of 10 reps
Close-grip chin-up: 4 sets of 10
reps
Superset:
Dumbbell pull-over: 3 sets of 12
reps
Cable cross-over: 3 sets of 12
reps
Set Set Set Set Set Set
#1 #2 #3 #4 #5 #6
Arnold Cuts Trainer's Workout Log Bodybuilding.com
L egs (12)
EXERCISE
Take a drink of water (30-45
seconds) between sets
Squat: 8 sets of 12 reps
Superset
Leg extension: 10 sets of 10
reps (last set is a strip set)
Leg curl: 10 sets of 10 reps
(last set is a strip set)
Standing calf raise: 10 sets
of 10 reps
Set Set Set Set Set Set Set Set
#1 #2 #3 #4 #5 #6 #7 #8
Arnold Cuts Trainer's Workout Log Bodybuilding.com
Shoulders (13)
EXERCISE
Take a drink of water (30-45 seconds)
between sets
Overhead press: 4 sets of 5-6 reps
Superset:
Arnold press: 5 sets of 10, 8, 6, 6, 8
reps
Barbell upright row: 5 sets of 8-10
reps
Superset:
Lateral raise: 3 sets of 10-12 reps
Bent-over lateral raise: 3 sets of 10-12
reps (run the rack on last set)
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Cuts Trainer's Workout Log Bodybuilding.com
Chest /Back (15)
EXERCISE
Take a drink of water (30-45
seconds) between sets
Superset:
Bench press: 6 sets of
30,10,10,10,10,5 reps
Wide-grip chin-up: 6 sets of 10
reps
Superset:
Incline barbell press: 5 sets of 8
reps
T-bar row: 5 sets of 8 reps (use
1/4 rep method)
Superset:
Dumbbell fly: 5 sets of 12 reps
(run the rack on last set)
Seated cable row: 5 sets of 12
reps
Superset:
Dip: 4 sets of 10 reps
Close-grip chin-up: 4 sets of 10
reps
Superset:
Dumbbell pull-over: 3 sets of 12
reps
Cable cross-over: 3 sets of 12
reps
Set Set Set Set Set Set
#1 #2 #3 #4 #5 #6
Arnold Cuts Trainer's Workout Log Bodybuilding.com
L egs (16)
EXERCISE
Take a drink of water (30-45
seconds) between sets
Squat: 8 sets of 12 reps
Superset
Leg extension: 10 sets of 10
reps (last set is a strip set)
Leg curl: 10 sets of 10 reps
(last set is a strip set)
Standing calf raise: 10 sets
of 10 reps
Set Set Set Set Set Set Set Set
#1 #2 #3 #4 #5 #6 #7 #8
Arnold Cuts Trainer's Workout Log Bodybuilding.com
Arms (17)
EXERCISE
Take a drink of water (30-45 seconds)
between sets
Superset:
Barbell curl: 5 sets of 12 reps (use 5count on last 6 reps of each set)
Skullcrusher: 5 sets of 15 reps
Superset:
Dumbbell hammer curl: 5 sets 12 reps
(last set is a strip set)
Straight-bar push-down: 5 sets of 20 full
reps, 20 partial reps (1/4-rep method on
partials)
Superset:
Incline alternating dumbbell curl: 3 sets of
6 reps (5-count method on all 3 sets)
Overhead rope press: 3 sets of 15 reps
Superset:
Concentration curl: 3 sets of 10-12 reps
Triceps kick-back: 3 sets of 10-12 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Cuts Trainer's Workout Log Bodybuilding.com
Chest /Back (18)
EXERCISE
Take a drink of water (30-45
seconds) between sets
Superset:
Bench press: 6 sets of
30,10,10,10,10,5 reps
Wide-grip chin-up: 6 sets of 10
reps
Superset:
Incline barbell press: 5 sets of 8
reps
T-bar row: 5 sets of 8 reps (use
1/4 rep method)
Superset:
Dumbbell fly: 5 sets of 12 reps
(run the rack on last set)
Seated cable row: 5 sets of 12
reps
Superset:
Dip: 4 sets of 10 reps
Close-grip chin-up: 4 sets of 10
reps
Superset:
Dumbbell pull-over: 3 sets of 12
reps
Cable cross-over: 3 sets of 12
reps
Set Set Set Set Set Set
#1 #2 #3 #4 #5 #6
Arnold Cuts Trainer's Workout Log Bodybuilding.com
L egs (19)
EXERCISE
Take a drink of water (30-45
seconds) between sets
Squat: 8 sets of 12 reps
Superset
Leg extension: 10 sets of 10
reps (last set is a strip set)
Leg curl: 10 sets of 10 reps
(last set is a strip set)
Standing calf raise: 10 sets
of 10 reps
Set Set Set Set Set Set Set Set
#1 #2 #3 #4 #5 #6 #7 #8
Arnold Cuts Trainer's Workout Log Bodybuilding.com
Shoulders (20)
EXERCISE
Take a drink of water (30-45 seconds)
between sets
Overhead press: 4 sets of 5-6 reps
Superset:
Arnold press: 5 sets of 10, 8, 6, 6, 8
reps
Barbell upright row: 5 sets of 8-10
reps
Superset:
Lateral raise: 3 sets of 10-12 reps
Bent-over lateral raise: 3 sets of 10-12
reps (run the rack on last set)
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Cuts Trainer's Workout Log Bodybuilding.com
Chest /Back (22)
EXERCISE
Take a drink of water (30-45
seconds) between sets
Superset:
Bench press: 6 sets of
30,10,10,10,10,5 reps
Wide-grip chin-up: 6 sets of 10
reps
Superset:
Incline barbell press: 5 sets of 8
reps
T-bar row: 5 sets of 8 reps (use
1/4 rep method)
Superset:
Dumbbell fly: 5 sets of 12 reps
(run the rack on last set)
Seated cable row: 5 sets of 12
reps
Superset:
Dip: 4 sets of 10 reps
Close-grip chin-up: 4 sets of 10
reps
Superset:
Dumbbell pull-over: 3 sets of 12
reps
Cable cross-over: 3 sets of 12
reps
Set Set Set Set Set Set
#1 #2 #3 #4 #5 #6
Arnold Cuts Trainer's Workout Log Bodybuilding.com
L egs (23)
EXERCISE
Take a drink of water (30-45
seconds) between sets
Squat: 8 sets of 12 reps
Superset
Leg extension: 10 sets of 10
reps (last set is a strip set)
Leg curl: 10 sets of 10 reps
(last set is a strip set)
Standing calf raise: 10 sets
of 10 reps
Set Set Set Set Set Set Set Set
#1 #2 #3 #4 #5 #6 #7 #8
Arnold Cuts Trainer's Workout Log Bodybuilding.com
Arms (24)
EXERCISE
Take a drink of water (30-45 seconds)
between sets
Superset:
Barbell curl: 5 sets of 12 reps (use 5count on last 6 reps of each set)
Skullcrusher: 5 sets of 15 reps
Superset:
Dumbbell hammer curl: 5 sets 12 reps
(last set is a strip set)
Straight-bar push-down: 5 sets of 20 full
reps, 20 partial reps (1/4-rep method on
partials)
Superset:
Incline alternating dumbbell curl: 3 sets of
6 reps (5-count method on all 3 sets)
Overhead rope press: 3 sets of 15 reps
Superset:
Concentration curl: 3 sets of 10-12 reps
Triceps kick-back: 3 sets of 10-12 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Cuts Trainer's Workout Log Bodybuilding.com
Chest /Back (25)
EXERCISE
Take a drink of water (30-45
seconds) between sets
Superset:
Bench press: 6 sets of
30,10,10,10,10,5 reps
Wide-grip chin-up: 6 sets of 10
reps
Superset:
Incline barbell press: 5 sets of 8
reps
T-bar row: 5 sets of 8 reps (use
1/4 rep method)
Superset:
Dumbbell fly: 5 sets of 12 reps
(run the rack on last set)
Seated cable row: 5 sets of 12
reps
Superset:
Dip: 4 sets of 10 reps
Close-grip chin-up: 4 sets of 10
reps
Superset:
Dumbbell pull-over: 3 sets of 12
reps
Cable cross-over: 3 sets of 12
reps
Set Set Set Set Set Set
#1 #2 #3 #4 #5 #6
Arnold Cuts Trainer's Workout Log Bodybuilding.com
L egs (26)
EXERCISE
Take a drink of water (30-45
seconds) between sets
Squat: 8 sets of 12 reps
Superset
Leg extension: 10 sets of 10
reps (last set is a strip set)
Leg curl: 10 sets of 10 reps
(last set is a strip set)
Standing calf raise: 10 sets
of 10 reps
Set Set Set Set Set Set Set Set
#1 #2 #3 #4 #5 #6 #7 #8
Arnold Cuts Trainer's Workout Log Bodybuilding.com
Shoulders (27)
EXERCISE
Take a drink of water (30-45 seconds)
between sets
Overhead press: 4 sets of 5-6 reps
Superset:
Arnold press: 5 sets of 10, 8, 6, 6, 8
reps
Barbell upright row: 5 sets of 8-10
reps
Superset:
Lateral raise: 3 sets of 10-12 reps
Bent-over lateral raise: 3 sets of 10-12
reps (run the rack on last set)
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Schwarzenegger's Workout Log Bodybuilding.com
Chest /Back/Abs (29)
EXERCISE
Decline bench sit-up: 1 set of 3-5
minutes
Deadlift: 3 sets of 10, 8, 6 reps
Superset
Incline bench press: 5 sets of 15, 12, 8,
5, 3 reps (strip set on last set)
Weighted chin-up: 5 sets of 15, 12, 8, 5,
3 reps
Superset
Bench press: 4 sets of 12, 12, 8, 6 reps
Chin-up: 4 sets to failure
Superset
Dumbbell fly: 4 sets of 28 reps (28
method)
Bent-over dumbbell row: 4 sets of 12
reps
Superset
Dip: 4 sets of 10 reps
Close-grip chin-up: 4 sets of 10 reps
Triset
Dumbbell pull-over: 5 sets of 15 reps
Dip: 5 sets to failure
Cable cross-over: 5 sets of 15 reps
Giant set
Hanging straight-leg raise: 1 set of 20
reps
Hanging knee-up: 1 set of 20 reps
Crunch: 1 set of 50 reps
Seated leg tuck: 1 set of 30 reps
Stick twist: 100 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Schwarzenegger's Workout Log Bodybuilding.com
L egs/Abs (30)
EXERCISE
Decline bench sit-up: 1 set of 3-5
minutes
Superset
Leg extension: 5 sets of 12 reps (1/4rep method on last set)
Squat: 5 sets of 20 reps
Superset
Front squat: 4 sets of 12 reps
Leg curl: 4 sets of 12 reps
Superset
Leg press: 3 sets of 15 reps
Leg curl: 3 sets of (1-10 method)
Triset
Donkey calf raise: 3 sets of 15 reps
Standing calf raise: 3 sets of 10 reps
Seated calf raise: 3 sets of 15 reps
Giant set
Hanging straight-leg raise: 1 set of 20
reps
Hanging knee-up: 1 set of 20 reps
Crunch: 1 set of 50 reps
Seated leg tuck: 1 set of 30 reps
Stick twist: 100 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Schwarzenegger's Workout Log Bodybuilding.com
Shoulders/Arms (31)
EXERCISE
Decline bench sit-up: 1 set of 3-5 minutes
Triset
Barbell shoulder press combo: 4 sets of 12
reps
Cable lateral raise: 4 sets of 12 reps
Lying lateral raise: 4 sets of 12 reps (5-count
method)
Superset
Dumbbell front raise: 4 sets of 10 reps (run
the rack on last set)
Rear-delt raise: 4 sets of 10 reps (1/4-rep
method)
Superset
Barbell curl: 4 sets of 10 reps (1-10 or 28
method)
Straight-bar push-down: 4 sets of 10 reps
Triset
Preacher curl: 4 sets of 12 reps
Skullcrusher: 4 sets of 12 reps (run the rack
on last set)
Preacher bench reverse curl: 4 sets of 12
reps
Superset
Concentration curl: 4 sets of 15 reps
Standing single-arm cable push-down: 4 sets
of 15 reps (pause for 2 seconds bottom each
rep)
Superset
Reverse wrist curl: 3 sets of 15 reps
Wrist curl: 3 sets of 15 reps
Set Set Set Set
#1 #2 #3 #4
Arnold Schwarzenegger's Workout Log Bodybuilding.com
Chest /Back/Abs (32)
EXERCISE
Decline bench sit-up: 1 set of 3-5
minutes
Superset
Incline bench press: 5 sets of 15, 12, 8,
5, 3 reps (strip set on last set)
Weighted chin-up: 5 sets of 15, 12, 8, 5,
3 reps
Superset
Bench press: 4 sets of 12, 12, 8, 6 reps
Chin-up: 4 sets to failure
Superset
Dumbbell fly: 4 sets of 28 reps (28
method)
Bent-over dumbbell row: 4 sets of 12
reps
Superset
Dip: 4 sets of 10 reps
Close-grip chin-up: 4 sets of 10 reps
Triset
Dumbbell pull-over: 5 sets of 15 reps
Dip: 5 sets to failure
Cable cross-over: 5 sets of 15 reps
Stiff-legged deadlift: 3 sets of 6 reps
Giant set
Hanging straight-leg raise: 1 set of 20
reps
Hanging knee-up: 1 set of 20 reps
Crunch: 1 set of 50 reps
Seated leg tuck: 1 set of 30 reps
Stick twist: 100 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Schwarzenegger's Workout Log Bodybuilding.com
L egs/Abs (33)
EXERCISE
Decline bench sit-up: 1 set of 3-5
minutes
Superset
Leg extension: 5 sets of 12 reps (1/4rep method on last set)
Squat: 5 sets of 20 reps
Superset
Front squat: 4 sets of 12 reps
Leg curl: 4 sets of 12 reps
Superset
Leg press: 3 sets of 15 reps
Leg curl: 3 sets of (1-10 method)
Triset
Donkey calf raise: 3 sets of 15 reps
Standing calf raise: 3 sets of 10 reps
Seated calf raise: 3 sets of 15 reps
Giant set
Hanging straight-leg raise: 1 set of 20
reps
Hanging knee-up: 1 set of 20 reps
Crunch: 1 set of 50 reps
Seated leg tuck: 1 set of 30 reps
Stick twist: 100 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Schwarzenegger's Workout Log Bodybuilding.com
Shoulders/Arms (34)
EXERCISE
Decline bench sit-up: 1 set of 3-5 minutes
Triset
Barbell shoulder press combo: 4 sets of 12
reps
Cable lateral raise: 4 sets of 12 reps
Lying lateral raise: 4 sets of 12 reps (5-count
method)
Superset
Dumbbell front raise: 4 sets of 10 reps (run
the rack on last set)
Rear-delt raise: 4 sets of 10 reps (1/4-rep
method)
Superset
Barbell curl: 4 sets of 10 reps (1-10 or 28
method)
Straight-bar push-down: 4 sets of 10 reps
Triset
Preacher curl: 4 sets of 12 reps
Skullcrusher: 4 sets of 12 reps (run the rack
on last set)
Preacher bench reverse curl: 4 sets of 12
reps
Superset
Concentration curl: 4 sets of 15 reps
Standing single-arm cable push-down: 4 sets
of 15 reps (pause for 2 seconds bottom each
rep)
Superset
Reverse wrist curl: 3 sets of 15 reps
Wrist curl: 3 sets of 15 reps
Set Set Set Set
#1 #2 #3 #4
Arnold Schwarzenegger's Workout Log Bodybuilding.com
Chest /Back/Abs (36)
EXERCISE
Decline bench sit-up: 1 set of 3-5
minutes
Deadlift: 3 sets of 10, 8, 6 reps
Superset
Incline bench press: 5 sets of 15, 12, 8,
5, 3 reps (strip set on last set)
Weighted chin-up: 5 sets of 15, 12, 8, 5,
3 reps
Superset
Bench press: 4 sets of 12, 12, 8, 6 reps
Chin-up: 4 sets to failure
Superset
Dumbbell fly: 4 sets of 28 reps (28
method)
Bent-over dumbbell row: 4 sets of 12
reps
Superset
Dip: 4 sets of 10 reps
Close-grip chin-up: 4 sets of 10 reps
Triset
Dumbbell pull-over: 5 sets of 15 reps
Dip: 5 sets to failure
Cable cross-over: 5 sets of 15 reps
Giant set
Hanging straight-leg raise: 1 set of 20
reps
Hanging knee-up: 1 set of 20 reps
Crunch: 1 set of 50 reps
Seated leg tuck: 1 set of 30 reps
Stick twist: 100 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Schwarzenegger's Workout Log Bodybuilding.com
L egs/Abs (37)
EXERCISE
Decline bench sit-up: 1 set of 3-5
minutes
Superset
Leg extension: 5 sets of 12 reps (1/4rep method on last set)
Squat: 5 sets of 20 reps
Superset
Front squat: 4 sets of 12 reps
Leg curl: 4 sets of 12 reps
Superset
Leg press: 3 sets of 15 reps
Leg curl: 3 sets of (1-10 method)
Triset
Donkey calf raise: 3 sets of 15 reps
Standing calf raise: 3 sets of 10 reps
Seated calf raise: 3 sets of 15 reps
Giant set
Hanging straight-leg raise: 1 set of 20
reps
Hanging knee-up: 1 set of 20 reps
Crunch: 1 set of 50 reps
Seated leg tuck: 1 set of 30 reps
Stick twist: 100 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Schwarzenegger's Workout Log Bodybuilding.com
Shoulders/Arms (38)
EXERCISE
Decline bench sit-up: 1 set of 3-5 minutes
Triset
Barbell shoulder press combo: 4 sets of 12
reps
Cable lateral raise: 4 sets of 12 reps
Lying lateral raise: 4 sets of 12 reps (5-count
method)
Superset
Dumbbell front raise: 4 sets of 10 reps (run
the rack on last set)
Rear-delt raise: 4 sets of 10 reps (1/4-rep
method)
Superset
Barbell curl: 4 sets of 10 reps (1-10 or 28
method)
Straight-bar push-down: 4 sets of 10 reps
Triset
Preacher curl: 4 sets of 12 reps
Skullcrusher: 4 sets of 12 reps (run the rack
on last set)
Preacher bench reverse curl: 4 sets of 12
reps
Superset
Concentration curl: 4 sets of 15 reps
Standing single-arm cable push-down: 4 sets
of 15 reps (pause for 2 seconds bottom each
rep)
Superset
Reverse wrist curl: 3 sets of 15 reps
Wrist curl: 3 sets of 15 reps
Set Set Set Set
#1 #2 #3 #4
Arnold Schwarzenegger's Workout Log Bodybuilding.com
Chest /Back/Abs (39)
EXERCISE
Decline bench sit-up: 1 set of 3-5
minutes
Superset
Incline bench press: 5 sets of 15, 12, 8,
5, 3 reps (strip set on last set)
Weighted chin-up: 5 sets of 15, 12, 8, 5,
3 reps
Superset
Bench press: 4 sets of 12, 12, 8, 6 reps
Chin-up: 4 sets to failure
Superset
Dumbbell fly: 4 sets of 28 reps (28
method)
Bent-over dumbbell row: 4 sets of 12
reps
Superset
Dip: 4 sets of 10 reps
Close-grip chin-up: 4 sets of 10 reps
Triset
Dumbbell pull-over: 5 sets of 15 reps
Dip: 5 sets to failure
Cable cross-over: 5 sets of 15 reps
Stiff-legged deadlift: 3 sets of 6 reps
Giant set
Hanging straight-leg raise: 1 set of 20
reps
Hanging knee-up: 1 set of 20 reps
Crunch: 1 set of 50 reps
Seated leg tuck: 1 set of 30 reps
Stick twist: 100 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Schwarzenegger's Workout Log Bodybuilding.com
L egs/Abs (40)
EXERCISE
Decline bench sit-up: 1 set of 3-5
minutes
Superset
Leg extension: 5 sets of 12 reps (1/4rep method on last set)
Squat: 5 sets of 20 reps
Superset
Front squat: 4 sets of 12 reps
Leg curl: 4 sets of 12 reps
Superset
Leg press: 3 sets of 15 reps
Leg curl: 3 sets of (1-10 method)
Triset
Donkey calf raise: 3 sets of 15 reps
Standing calf raise: 3 sets of 10 reps
Seated calf raise: 3 sets of 15 reps
Giant set
Hanging straight-leg raise: 1 set of 20
reps
Hanging knee-up: 1 set of 20 reps
Crunch: 1 set of 50 reps
Seated leg tuck: 1 set of 30 reps
Stick twist: 100 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Schwarzenegger's Workout Log Bodybuilding.com
Shoulders/Arms (41)
EXERCISE
Decline bench sit-up: 1 set of 3-5 minutes
Triset
Barbell shoulder press combo: 4 sets of 12
reps
Cable lateral raise: 4 sets of 12 reps
Lying lateral raise: 4 sets of 12 reps (5-count
method)
Superset
Dumbbell front raise: 4 sets of 10 reps (run
the rack on last set)
Rear-delt raise: 4 sets of 10 reps (1/4-rep
method)
Superset
Barbell curl: 4 sets of 10 reps (1-10 or 28
method)
Straight-bar push-down: 4 sets of 10 reps
Triset
Preacher curl: 4 sets of 12 reps
Skullcrusher: 4 sets of 12 reps (run the rack
on last set)
Preacher bench reverse curl: 4 sets of 12
reps
Superset
Concentration curl: 4 sets of 15 reps
Standing single-arm cable push-down: 4 sets
of 15 reps (pause for 2 seconds bottom each
rep)
Superset
Reverse wrist curl: 3 sets of 15 reps
Wrist curl: 3 sets of 15 reps
Set Set Set Set
#1 #2 #3 #4
Arnold Schwarzenegger's Workout Log Bodybuilding.com
Chest /Back/Abs (43)
EXERCISE
Decline bench sit-up: 1 set of 3-5
minutes
Deadlift: 3 sets of 10, 8, 6 reps
Superset
Incline bench press: 5 sets of 15, 12, 8,
5, 3 reps (strip set on last set)
Weighted chin-up: 5 sets of 15, 12, 8, 5,
3 reps
Superset
Bench press: 4 sets of 12, 12, 8, 6 reps
Chin-up: 4 sets to failure
Superset
Dumbbell fly: 4 sets of 28 reps (28
method)
Bent-over dumbbell row: 4 sets of 12
reps
Superset
Dip: 4 sets of 10 reps
Close-grip chin-up: 4 sets of 10 reps
Triset
Dumbbell pull-over: 5 sets of 15 reps
Dip: 5 sets to failure
Cable cross-over: 5 sets of 15 reps
Giant set
Hanging straight-leg raise: 1 set of 20
reps
Hanging knee-up: 1 set of 20 reps
Crunch: 1 set of 50 reps
Seated leg tuck: 1 set of 30 reps
Stick twist: 100 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Schwarzenegger's Workout Log Bodybuilding.com
L egs/Abs (44)
EXERCISE
Decline bench sit-up: 1 set of 3-5
minutes
Superset
Leg extension: 5 sets of 12 reps (1/4rep method on last set)
Squat: 5 sets of 20 reps
Superset
Front squat: 4 sets of 12 reps
Leg curl: 4 sets of 12 reps
Superset
Leg press: 3 sets of 15 reps
Leg curl: 3 sets of (1-10 method)
Triset
Donkey calf raise: 3 sets of 15 reps
Standing calf raise: 3 sets of 10 reps
Seated calf raise: 3 sets of 15 reps
Giant set
Hanging straight-leg raise: 1 set of 20
reps
Hanging knee-up: 1 set of 20 reps
Crunch: 1 set of 50 reps
Seated leg tuck: 1 set of 30 reps
Stick twist: 100 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Schwarzenegger's Workout Log Bodybuilding.com
Shoulders/Arms (45)
EXERCISE
Decline bench sit-up: 1 set of 3-5 minutes
Triset
Barbell shoulder press combo: 4 sets of 12
reps
Cable lateral raise: 4 sets of 12 reps
Lying lateral raise: 4 sets of 12 reps (5-count
method)
Superset
Dumbbell front raise: 4 sets of 10 reps (run
the rack on last set)
Rear-delt raise: 4 sets of 10 reps (1/4-rep
method)
Superset
Barbell curl: 4 sets of 10 reps (1-10 or 28
method)
Straight-bar push-down: 4 sets of 10 reps
Triset
Preacher curl: 4 sets of 12 reps
Skullcrusher: 4 sets of 12 reps (run the rack
on last set)
Preacher bench reverse curl: 4 sets of 12
reps
Superset
Concentration curl: 4 sets of 15 reps
Standing single-arm cable push-down: 4 sets
of 15 reps (pause for 2 seconds bottom each
rep)
Superset
Reverse wrist curl: 3 sets of 15 reps
Wrist curl: 3 sets of 15 reps
Set Set Set Set
#1 #2 #3 #4
Arnold Schwarzenegger's Workout Log Bodybuilding.com
Chest /Back/Abs (46)
EXERCISE
Decline bench sit-up: 1 set of 3-5
minutes
Superset
Incline bench press: 5 sets of 15, 12, 8,
5, 3 reps (strip set on last set)
Weighted chin-up: 5 sets of 15, 12, 8, 5,
3 reps
Superset
Bench press: 4 sets of 12, 12, 8, 6 reps
Chin-up: 4 sets to failure
Superset
Dumbbell fly: 4 sets of 28 reps (28
method)
Bent-over dumbbell row: 4 sets of 12
reps
Superset
Dip: 4 sets of 10 reps
Close-grip chin-up: 4 sets of 10 reps
Triset
Dumbbell pull-over: 5 sets of 15 reps
Dip: 5 sets to failure
Cable cross-over: 5 sets of 15 reps
Stiff-legged deadlift: 3 sets of 6 reps
Giant set
Hanging straight-leg raise: 1 set of 20
reps
Hanging knee-up: 1 set of 20 reps
Crunch: 1 set of 50 reps
Seated leg tuck: 1 set of 30 reps
Stick twist: 100 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Schwarzenegger's Workout Log Bodybuilding.com
L egs/Abs (47)
EXERCISE
Decline bench sit-up: 1 set of 3-5
minutes
Superset
Leg extension: 5 sets of 12 reps (1/4rep method on last set)
Squat: 5 sets of 20 reps
Superset
Front squat: 4 sets of 12 reps
Leg curl: 4 sets of 12 reps
Superset
Leg press: 3 sets of 15 reps
Leg curl: 3 sets of (1-10 method)
Triset
Donkey calf raise: 3 sets of 15 reps
Standing calf raise: 3 sets of 10 reps
Seated calf raise: 3 sets of 15 reps
Giant set
Hanging straight-leg raise: 1 set of 20
reps
Hanging knee-up: 1 set of 20 reps
Crunch: 1 set of 50 reps
Seated leg tuck: 1 set of 30 reps
Stick twist: 100 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Schwarzenegger's Workout Log Bodybuilding.com
Shoulders/Arms (48)
EXERCISE
Decline bench sit-up: 1 set of 3-5 minutes
Triset
Barbell shoulder press combo: 4 sets of 12
reps
Cable lateral raise: 4 sets of 12 reps
Lying lateral raise: 4 sets of 12 reps (5-count
method)
Superset
Dumbbell front raise: 4 sets of 10 reps (run
the rack on last set)
Rear-delt raise: 4 sets of 10 reps (1/4-rep
method)
Superset
Barbell curl: 4 sets of 10 reps (1-10 or 28
method)
Straight-bar push-down: 4 sets of 10 reps
Triset
Preacher curl: 4 sets of 12 reps
Skullcrusher: 4 sets of 12 reps (run the rack
on last set)
Preacher bench reverse curl: 4 sets of 12
reps
Superset
Concentration curl: 4 sets of 15 reps
Standing single-arm cable push-down: 4 sets
of 15 reps (pause for 2 seconds bottom each
rep)
Superset
Reverse wrist curl: 3 sets of 15 reps
Wrist curl: 3 sets of 15 reps
Set Set Set Set
#1 #2 #3 #4
Arnold Schwarzenegger's Workout Log Bodybuilding.com
Chest /Back/Abs (50)
EXERCISE
Decline bench sit-up: 1 set of 3-5
minutes
Deadlift: 3 sets of 10, 8, 6 reps
Superset
Incline bench press: 5 sets of 15, 12, 8,
5, 3 reps (strip set on last set)
Weighted chin-up: 5 sets of 15, 12, 8, 5,
3 reps
Superset
Bench press: 4 sets of 12, 12, 8, 6 reps
Chin-up: 4 sets to failure
Superset
Dumbbell fly: 4 sets of 28 reps (28
method)
Bent-over dumbbell row: 4 sets of 12
reps
Superset
Dip: 4 sets of 10 reps
Close-grip chin-up: 4 sets of 10 reps
Triset
Dumbbell pull-over: 5 sets of 15 reps
Dip: 5 sets to failure
Cable cross-over: 5 sets of 15 reps
Giant set
Hanging straight-leg raise: 1 set of 20
reps
Hanging knee-up: 1 set of 20 reps
Crunch: 1 set of 50 reps
Seated leg tuck: 1 set of 30 reps
Stick twist: 100 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Schwarzenegger's Workout Log Bodybuilding.com
L egs/Abs (51)
EXERCISE
Decline bench sit-up: 1 set of 3-5
minutes
Superset
Leg extension: 5 sets of 12 reps (1/4rep method on last set)
Squat: 5 sets of 20 reps
Superset
Front squat: 4 sets of 12 reps
Leg curl: 4 sets of 12 reps
Superset
Leg press: 3 sets of 15 reps
Leg curl: 3 sets of (1-10 method)
Triset
Donkey calf raise: 3 sets of 15 reps
Standing calf raise: 3 sets of 10 reps
Seated calf raise: 3 sets of 15 reps
Giant set
Hanging straight-leg raise: 1 set of 20
reps
Hanging knee-up: 1 set of 20 reps
Crunch: 1 set of 50 reps
Seated leg tuck: 1 set of 30 reps
Stick twist: 100 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Schwarzenegger's Workout Log Bodybuilding.com
Shoulders/Arms (52)
EXERCISE
Decline bench sit-up: 1 set of 3-5 minutes
Triset
Barbell shoulder press combo: 4 sets of 12
reps
Cable lateral raise: 4 sets of 12 reps
Lying lateral raise: 4 sets of 12 reps (5-count
method)
Superset
Dumbbell front raise: 4 sets of 10 reps (run
the rack on last set)
Rear-delt raise: 4 sets of 10 reps (1/4-rep
method)
Superset
Barbell curl: 4 sets of 10 reps (1-10 or 28
method)
Straight-bar push-down: 4 sets of 10 reps
Triset
Preacher curl: 4 sets of 12 reps
Skullcrusher: 4 sets of 12 reps (run the rack
on last set)
Preacher bench reverse curl: 4 sets of 12
reps
Superset
Concentration curl: 4 sets of 15 reps
Standing single-arm cable push-down: 4 sets
of 15 reps (pause for 2 seconds bottom each
rep)
Superset
Reverse wrist curl: 3 sets of 15 reps
Wrist curl: 3 sets of 15 reps
Set Set Set Set
#1 #2 #3 #4
Arnold Schwarzenegger's Workout Log Bodybuilding.com
Chest /Back/Abs (53)
EXERCISE
Decline bench sit-up: 1 set of 3-5
minutes
Superset
Incline bench press: 5 sets of 15, 12, 8,
5, 3 reps (strip set on last set)
Weighted chin-up: 5 sets of 15, 12, 8, 5,
3 reps
Superset
Bench press: 4 sets of 12, 12, 8, 6 reps
Chin-up: 4 sets to failure
Superset
Dumbbell fly: 4 sets of 28 reps (28
method)
Bent-over dumbbell row: 4 sets of 12
reps
Superset
Dip: 4 sets of 10 reps
Close-grip chin-up: 4 sets of 10 reps
Triset
Dumbbell pull-over: 5 sets of 15 reps
Dip: 5 sets to failure
Cable cross-over: 5 sets of 15 reps
Stiff-legged deadlift: 3 sets of 6 reps
Giant set
Hanging straight-leg raise: 1 set of 20
reps
Hanging knee-up: 1 set of 20 reps
Crunch: 1 set of 50 reps
Seated leg tuck: 1 set of 30 reps
Stick twist: 100 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Schwarzenegger's Workout Log Bodybuilding.com
L egs/Abs (54)
EXERCISE
Decline bench sit-up: 1 set of 3-5
minutes
Superset
Leg extension: 5 sets of 12 reps (1/4rep method on last set)
Squat: 5 sets of 20 reps
Superset
Front squat: 4 sets of 12 reps
Leg curl: 4 sets of 12 reps
Superset
Leg press: 3 sets of 15 reps
Leg curl: 3 sets of (1-10 method)
Triset
Donkey calf raise: 3 sets of 15 reps
Standing calf raise: 3 sets of 10 reps
Seated calf raise: 3 sets of 15 reps
Giant set
Hanging straight-leg raise: 1 set of 20
reps
Hanging knee-up: 1 set of 20 reps
Crunch: 1 set of 50 reps
Seated leg tuck: 1 set of 30 reps
Stick twist: 100 reps
Set Set Set Set Set
#1 #2 #3 #4 #5
Arnold Schwarzenegger's Workout Log Bodybuilding.com
Shoulders/Arms (55)
EXERCISE
Decline bench sit-up: 1 set of 3-5 minutes
Triset
Barbell shoulder press combo: 4 sets of 12
reps
Cable lateral raise: 4 sets of 12 reps
Lying lateral raise: 4 sets of 12 reps (5-count
method)
Superset
Dumbbell front raise: 4 sets of 10 reps (run
the rack on last set)
Rear-delt raise: 4 sets of 10 reps (1/4-rep
method)
Superset
Barbell curl: 4 sets of 10 reps (1-10 or 28
method)
Straight-bar push-down: 4 sets of 10 reps
Triset
Preacher curl: 4 sets of 12 reps
Skullcrusher: 4 sets of 12 reps (run the rack
on last set)
Preacher bench reverse curl: 4 sets of 12
reps
Superset
Concentration curl: 4 sets of 15 reps
Standing single-arm cable push-down: 4 sets
of 15 reps (pause for 2 seconds bottom each
rep)
Superset
Reverse wrist curl: 3 sets of 15 reps
Wrist curl: 3 sets of 15 reps
Set Set Set Set
#1 #2 #3 #4