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Arnold Schwarzenegger’s Double-Split Workout

Get terminated with this hardcore double-split routine from the Oak himself.

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  • 7 days

  • 39

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Arnold Schwarzenegger's Double-Split Routine
Arnold Schwarzenegger's Double-Split Routine

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

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Routine

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Chest/Back

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 39

Barbell Bench Press

Equipment
Barbell, Bench
Sets
5
Reps
12, 10, 8, 6, 5
Rest
--
Exercise 2 of 39

Chinup

Equipment
Pullup Bar
Sets
5
Reps
10
Rest
--
Perform with a wide grip.
Equipment
Barbell, Bench
Sets
5
Reps
12, 10, 8, 8, 8
Rest
--
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
--
Exercise 6 of 39

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
5
Reps
10
Rest
--
Exercise 7 of 39

Bodyweight Dip

Equipment
Dip Station
Sets
5
Reps
10
Rest
--
Exercise 8 of 39

Close-Grip Chinup

Equipment
Pullup Bar
Sets
5
Reps
10
Rest
--

Legs

Exercise
Equipment
Sets
Reps
Rest
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
--
Exercise 11 of 39

Leg Press

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
Exercise 15 of 39

Arnold Press

Equipment
Dumbbells
Sets
5
Reps
6
Rest
--
Exercise 16 of 39

Bent-Over Lateral Raise

Equipment
Dumbbells
Sets
5
Reps
8-10
Rest
--
Exercise 17 of 39

Side-Lying Lateral Raise

Equipment
Bench, Dumbbells
Sets
5
Reps
12
Rest
--
Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
5
Reps
12*
Rest
--
*Each arm
Exercise 19 of 39

Dumbbell Front Raise

Equipment
Dumbbells
Sets
3
Reps
12
Rest
--

Biceps/Triceps

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench, Dumbbells
Sets
5
Reps
12, 10, 8, 6, 5
Rest
--
Exercise 21 of 39

Triceps Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
5
Reps
10
Rest
--
Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 8, 8
Rest
--
Equipment
Dumbbells
Sets
5
Reps
10
Rest
--
Exercise 24 of 39

EZ-Bar Preacher Curl

Equipment
EZ-Bar, Preacher Bench
Sets
5
Reps
10
Rest
--
Equipment
Bench, Dumbbells
Sets
5
Reps
10
Rest
--
Equipment
Dumbbells
Sets
5
Reps
10 per arm
Rest
--
Exercise 27 of 39

Bench Dip

Equipment
Bench
Sets
5
Reps
10
Rest
--
Exercise 29 of 39

Barbell Wrist Curl

Equipment
Barbell
Sets
5
Reps
10
Rest
--

Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 30 of 39

Hanging Knee Raise

Equipment
Pullup Bar
Sets
3
Reps
25-50
Rest
--
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
--
Exercise 33 of 39

Russian Twist

Equipment
Weight Plates
Sets
3
Reps
50
Rest
--
Exercise 34 of 39

Static Back Extension

Equipment
Roman Chair
Sets
3
Reps
15
Rest
--
Exercise 35 of 39

Seated Leg U

Equipment
No Equipment
Sets
4
Reps
25-50
Rest
--

Calves

Exercise
Equipment
Sets
Reps
Rest
Exercise 36 of 39

Donkey Calf Raise

Equipment
Box
Sets
5
Reps
15-30
Rest
--
Exercise 37 of 39

Standing Calf Raise

Equipment
Box
Sets
5
Reps
15-30
Rest
--
Equipment
Dumbbells, Weight Plates
Sets
3
Reps
15-30
Rest
--
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