Joe's Take On Arnold

A simple high intensity bodybuilding program based on Arnold Schwarzenegger's Olympia split. Reps should be taken as close to failure as possible ; partials encouraged.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Lat Pulldown

Seated Row (Cable)

Bent Over Row (Barbell)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Cable)

Cable Crunch

Hanging Leg Raise

Overhead Press (Barbell)

Face Pull

Lu Raise

Bicep Curl (Cable)

Preacher Curl (Barbell)

Tricep Extension (Cable)

Overhead Tricep Extension (Cable)

Wrist Curls

Reverse Bicep Curl (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Split Squat (Dumbbell)

Leg Extension

Single-Leg Leg Curl

Seated Calf Raise

Standing Calf Raise

Deadlift (Barbell)

Pull-Up (Bodyweight)

T-Bar Row

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Leg Curl

Seated Shoulder Press (Dumbbell)

Shoulder Press (Machine)

Skull Crusher (Barbell)

Concentration Curl

Hammer Curl

Reverse Wrist Curl (Dumbbell)

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