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By now, you should be feeling pretty comfortable with this chest, back, and ab workout, but don't become complacent! Arnold set himself apart from the rest of the pack by constantly finding new ways to challenge himself.
If a move begins to feel less stimulating, ask yourself if you're really exercising as intensely as possible. "Always go all-out in every set," says Arnold. "Don't save yourself for the next set."
You want to be like Arnold and set yourself apart? Then make sure you're hitting the pavement or the treadmill after you lift. Run 1-2 miles as fast as you can, 3-5 times per week.
Chest, Back, and Abs
1
Decline Bench Sit-up (shown with With Bands)
1 set of 3-5 minutes
2
Barbell Deadlift
3 sets of 10, 8, 6 reps
Superset
3
Barbell Incline Bench Press Medium-Grip
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
4
Barbell Bench Press - Medium Grip
4 sets of 12, 12, 8, 6 reps
Chin-Up
4 sets to failure Superset
5
Dumbbell Flyes
4 sets of 28 reps (28 method)
Bent Over Two-Dumbbell Row
4 sets of 12 reps
Superset
6
Dips - Chest Version
4 sets of 10 reps
Close-grip Chin-Up
4 sets of 10 reps triset
7
Straight-Arm Dumbbell Pullover
5 sets of 15 reps
Dips - Chest Version
5 sets to failure Cable Crossover
5 sets of 15 reps
Giant set
8
Hanging Leg Raise
1 set of 20 reps
Knee/Hip Raise On Parallel Bars
1 set of 20 reps
Crunches
1 set of 50 reps
Seated Leg Tucks
1 set of 30 reps
