workout

Arnold Schwarzenegger Volume Workout

3.75 ∙ 175 downloads

Only increase the weight on a movement once you’re able to complete all of the prescribed reps with proper form. So if your routine calls for four sets of 6 to 8 bench presses, you’ll only increase your weight on the sets with which you were able to complete eight reps without form breakdown.

Santiago GobbeeBy Santiago Gobbee

Day 2 Legs

exercise
Barbell Sumo Deadlift

3 sets x 10 reps

exercise
Lever Leg Extension

4 sets x 12 reps

exercise
Lever Seated Leg Curl

4 sets x 12 reps

exercise
Hack Calf Raise

3 sets x 22 reps

exercise
Lever Seated Hip Abduction

3 sets x 12 reps

exercise
Wheel Rollout

3 sets x 12 reps

Day 2 Shoulders/Arms

exercise
Seated Shoulder Press

4 sets x 8 reps

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Lateral Raise

3 sets x 10 reps

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Band standing rear delt row

3 sets x 15 reps

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Triceps Pushdown

3 sets x 12 reps

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Dumbbell Incline Alternate Hammer Curl

3 sets x 12 reps

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Cable One Arm Biceps Curl

3 sets x 15 reps

Day 2 Chest/Back

exercise
Incline Bench Press

4 sets x 10 reps

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Pull-up

4 sets x 8 reps

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Lever Chest Press

3 sets x 12 reps

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Cable Standing Lat Pushdown

3 sets x 12 reps

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Chest Dip

3 sets x 12 reps

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Cable Lateral Pulldown with V-bar

3 sets x 10 reps

Day 1 Leg

exercise
Full Squat

4 sets x 5 reps

exercise
Barbell Sumo Deadlift

4 sets x 5 reps

exercise
Lever Seated Leg Curl

3 sets x 12 reps

exercise
Lever Leg Extension

3 sets x 12 reps

exercise
Hack Calf Raise

3 sets x 20 reps

exercise
Lever Seated Hip Abduction

3 sets x 12 reps

exercise
Cable Kneeling Crunch

2 sets x 25 reps

Day 1 Shoulders/Arms

exercise
Barbell Standing Military Press

4 sets x 5 reps

exercise
Lateral Raise

3 sets x 10 reps

exercise
Dumbbell Rear Delt Fly

3 sets x 15 reps

exercise
Preacher Curl

3 sets x 12 reps

exercise
Hammer Curl

3 sets x 15 reps

exercise
Triceps Pushdown

3 sets x 12 reps

exercise
Standing Triceps Extension

3 sets x 14 reps

Day 1 Chest/Back

exercise
Bench Press

4 sets x 5 reps

exercise
Dumbbell Incline Bench Press

3 sets x 10 reps

exercise
Lever Chest Press

3 sets x 12 reps

exercise
Pull-up

3 sets x 8 reps

exercise
Cable Lateral Pulldown with V-bar

3 sets x 12 reps

exercise
Dumbbell Shrug

3 sets x 20 reps

exercise
Wheel Rollout

3 sets x 12 reps

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