28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
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The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
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Pro Tips
The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
Read article
Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
Read articleArnold Schwarzenegger’s Double-Split Workout
Get terminated with this hardcore double-split routine from the Oak himself.
Jump to the Routine7 days
39
Yes
The double-split routine that keeps Arnold in Terminator shape to this day.
The breakdown
Days 1, 3, 5
AM – Chest, back
PM – Legs, calves, abs
Days 2, 4, 6
AM – Shoulders, triceps, biceps
PM – Calves, abs
Day 7
Rest
Go back to Arnold: Still Pumped! >>
Routine
Want a copy on the go?
Chest/Back
Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 39
How To: Barbell Bench Press
Equipment
Barbell, Bench
Sets
5
Reps
12, 10, 8, 6, 5
Rest
--
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Perform with a wide grip.
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Exercise 3 of 39
Incline Barbell Bench Press
Equipment
Barbell, Bench
Sets
5
Reps
12, 10, 8, 8, 8
Rest
--
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Exercise 4 of 39
Barbell Bent-Over Row
Equipment
Barbell
Sets
5
Reps
10
Rest
--
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Exercise 6 of 39
Seated Cable Row
Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
5
Reps
10
Rest
--
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Legs
Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 39
Barbell Squat
Equipment
Barbell
Sets
5
Reps
8
Rest
--
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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
--
Exercise 13 of 39
Lying Leg Curl
Equipment
Sets
8
Reps
10
Rest
--
Shoulders
Exercise
Equipment
Sets
Reps
Rest
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Exercise 18 of 39
One-Arm Cable Lateral Raise
Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
5
Reps
12*
Rest
--
*Each arm
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Biceps/Triceps
Exercise
Equipment
Sets
Reps
Rest
Exercise 20 of 39
Incline Dumbbell Biceps Curl
Equipment
Bench, Dumbbells
Sets
5
Reps
12, 10, 8, 6, 5
Rest
--
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Exercise 21 of 39
Triceps Pressdown
Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
5
Reps
10
Rest
--
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Exercise 22 of 39
Alternating Dumbbell Biceps Curl
Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 8, 8
Rest
--
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Exercise 25 of 39
Dumbbell Lying Triceps Extension
Equipment
Bench, Dumbbells
Sets
5
Reps
10
Rest
--
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*Use reverse grip.
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Abs
Exercise
Equipment
Sets
Reps
Rest
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Exercise 31 of 39
Roman Chair Situp
Equipment
Sets
4
Reps
25-30
Rest
--
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Calves
Exercise
Equipment
Sets
Reps
Rest
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Exercise 39 of 39
Single-Leg Standing Dumbbell Calf Raise
Equipment
Dumbbells, Weight Plates
Sets
3
Reps
15-30
Rest
--
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Also by Shawn Perine
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