Arnold Schwarzenegger’s Double-Split Workout

Exercise 1 of 39

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

5

Reps

12, 10, 8, 6, 5

Rest

--

Play How to

Exercise 2 of 39

Chinup

Equipment

Pullup Bar

Sets

5

Reps

10

Rest

--

Play How to

Perform with a wide grip.

Exercise 3 of 39

Incline Barbell Bench Press

Equipment

Barbell, Bench

Sets

5

Reps

12, 10, 8, 8, 8

Rest

--

Play How to

Exercise 4 of 39

Barbell Bent-Over Row

Equipment

Barbell

Sets

5

Reps

10

Rest

--

Exercise 5 of 39

Dumbbell Flye

Equipment

Bench, Dumbbells

Sets

5

Reps

10

Rest

--

Play How to

Exercise 6 of 39

Seated Cable Row

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

5

Reps

10

Rest

--

Play How to

Exercise 7 of 39

Bodyweight Dip

Equipment

Dip Station

Sets

5

Reps

10

Rest

--

Play How to

Exercise 8 of 39

Close-Grip Chinup

Equipment

Pullup Bar

Sets

5

Reps

10

Rest

--

Play How to

Exercise 9 of 39

Barbell Squat

Equipment

Barbell

Sets

5

Reps

8

Rest

--

Exercise 10 of 39

Barbell Front Squat

Equipment

Barbell, Squat Rack

Sets

5

Reps

8-10

Rest

--

Play How to

Exercise 11 of 39

Leg Press

Equipment

Sets

5

Reps

10

Rest

--

Exercise 12 of 39

Arnold Schwarzenegger’s Double-Split Workout

Equipment

Sets

5

Reps

10

Rest

--

How to

Exercise 13 of 39

Lying Leg Curl

Equipment

Sets

8

Reps

10

Rest

--

Exercise 14 of 39

Clean and Press

Equipment

Barbell

Sets

1

Reps

20-30

Rest

--

How to

Exercise 15 of 39

Arnold Press

Equipment

Dumbbells

Sets

5

Reps

6

Rest

--

Play How to

Exercise 16 of 39

Bent-Over Lateral Raise

Equipment

Dumbbells

Sets

5

Reps

8-10

Rest

--

Play How to

Exercise 17 of 39

Side-Lying Lateral Raise

Equipment

Bench, Dumbbells

Sets

5

Reps

12

Rest

--

Play How to

Exercise 18 of 39

One-Arm Cable Lateral Raise

Equipment

Adjustable Cable Machine, D-Handle Attachment

Sets

5

Reps

12*

Rest

--

Play How to

*Each arm

Exercise 19 of 39

Dumbbell Front Raise

Equipment

Dumbbells

Sets

3

Reps

12

Rest

--

Play How to

Exercise 20 of 39

Incline Dumbbell Biceps Curl

Equipment

Bench, Dumbbells

Sets

5

Reps

12, 10, 8, 6, 5

Rest

--

Play How to

Exercise 21 of 39

Triceps Pressdown

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

5

Reps

10

Rest

--

Play How to

Exercise 22 of 39

Alternating Dumbbell Biceps Curl

Equipment

Dumbbells

Sets

5

Reps

12, 10, 8, 8, 8

Rest

--

Play How to

Exercise 23 of 39

Overhead Dumbbell Triceps Extension

Equipment

Dumbbells

Sets

5

Reps

10

Rest

--

Play How to

Exercise 24 of 39

EZ-Bar Preacher Curl

Equipment

EZ-Bar, Preacher Bench

Sets

5

Reps

10

Rest

--

Play How to

Exercise 25 of 39

Dumbbell Lying Triceps Extension

Equipment

Bench, Dumbbells

Sets

5

Reps

10

Rest

--

Play How to

Exercise 26 of 39

One-Arm Concentration Curls

Equipment

Dumbbells

Sets

5

Reps

10 per arm

Rest

--

Play How to

Exercise 27 of 39

Bench Dip

Equipment

Bench

Sets

5

Reps

10

Rest

--

Play How to

Exercise 28 of 39

EZ-Bar Preacher Curl

Equipment

EZ-Bar, Preacher Bench

Sets

5

Reps

10

Rest

--

How to

*Use reverse grip.

Exercise 29 of 39

Barbell Wrist Curl

Equipment

Barbell

Sets

5

Reps

10

Rest

--

Play How to

Exercise 30 of 39

Hanging Knee Raise

Equipment

Pullup Bar

Sets

3

Reps

25-50

Rest

--

Play How to

Exercise 31 of 39

Roman Chair Situp

Equipment

Sets

4

Reps

25-30

Rest

--

Exercise 32 of 39

Lying Straight Leg Raise

Equipment

No Equipment

Sets

3

Reps

25-30

Rest

--

Play How to

Exercise 33 of 39

Russian Twist

Equipment

Weight Plates

Sets

3

Reps

50

Rest

--

Play How to

Exercise 34 of 39

Static Back Extension

Equipment

Roman Chair

Sets

3

Reps

15

Rest

--

Play How to

Exercise 35 of 39

Seated Leg U

Equipment

No Equipment

Sets

4

Reps

25-50

Rest

--

Play How to

Exercise 36 of 39

Donkey Calf Raise

Equipment

Box

Sets

5

Reps

15-30

Rest

--

Play How to

Exercise 37 of 39

Standing Calf Raise

Equipment

Box

Sets

5

Reps

15-30

Rest

--

Play How to

Exercise 38 of 39

Leg Press Calf Raise

Equipment

Sets

5

Reps

20-30

Rest

--

How to

Exercise 39 of 39

Single-Leg Standing Dumbbell Calf Raise

Equipment

Dumbbells, Weight Plates

Sets

3

Reps

15-30

Rest

--

Play How to