阿諾德·施瓦辛格訓練計劃

Each major bodypart is trained 2 times per week. 

Day 1 - Chest and Back
Day 2 - Shoulders and Arms
Day 3 - Legs and Lower Back
Day 4 - Chest and Back
Day 5 - Shoulders and Arms
Day 6 - Legs and Lower Back
Day 7 - Rest

Arnold Schwarzenegger Chest & Back Workout

Exercise	Sets	Rep Goal
Bench Press	3-4	10
Incline Bench Press	3-4	10
Dumbbell Pullovers	3-4	10
Chin Up	3-4	10
Bent Over Row	3-4	10
Deadlift	3-4	10
Crunches	5	25

Arnold Schwarzenegger Shoulders & Arms Workout

Exercise	Sets	Rep Goal
Barbell Clean and Press	3-4	10
Dumbbell Lateral Raise	3-4	10
Upright Row	3-4	10
Military Press	3-4	10
Standing Barbell Curl	3-4	10
Seated Dumbbell Curl	3-4	10
Close Grip Bench Press	3-4	10
Standing Barbell Tricep Extension	3-4	10
Wrist Curls	3-4	10
Reverse Wrist Curls	3-4	10
Reverse Crunch	5	25

Arnold Schwarzenegger Legs & Lower Back Workout

Exercise	Sets	Rep Goal
Squat	3-4	10
Lunge	3-4	10
Leg Curl	3-4	10
Stiff Leg Deadlift	3-4	10
Good Mornings	3-4	10
Standing Calf Raise	3-4	10
Crunches	5	25