Arnold Schwarzenegger Workout Plan A – Performed on Monday, Wednesday and Friday
- Bench press – 5 sets, 6-10 reps.
- Flat bench flies – 5 sets, 6-10 reps.
- Incline bench press – 6 sets, 6-10 reps.
- Cable crossovers – 6 sets, 10-12 reps.
- Dips – 5 sets, to failure.
- Dumbbell pullovers – 5 sets, 10-12 reps.
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Arnold's Intermediate Chest Workout
- Bench press: 1 x 15 (warm-up), 4 sets of 10, 8, 6, 4.
- Incline barbell or dumbbell press: 4 sets of 10, 8, 6, 4.
- Dumbbell flys: 3 sets of 10, 8, 6.
- Parallel bar dips: 3 sets of 15, 10, 8.
- Straight-arm pullovers 3 x 15.
Arnold (above) sports an 8 to 9% body fat percentile in this photo from back in the Pumping Iron days. Bodybuilders are the world's most effective dieters.
How did Arnold build muscle
In addition to supersets, Arnold often performed forced reps, Iso-Tension (holding poses between sets and after workouts), and peak contractions (squeezing the muscles at the top of each rep) in his training. He did whatever it took to increase intensity.
