Wednesday, March 5, 2008

Step-by-step workout like Arnold Schwarzenegger

1.Back:Front wide-grip chin-ups - 6 sets, to failure ; T-bar rows - 5 sets, 6-10 reps ; Seated pulley rows - 6 sets, 6-10 reps ; One-arm dumbbell rows - 5 sets, 6-10 reps ; Straight-leg deadlifts - 6 sets, 15 reps

2.Legs:Squats - 6 sets, 8-12 reps ; Leg presses - 6 sets, 8-12 repsLeg extensions - 6 sets, 12-15 reps ; Leg curls - 6 sets, 10-12 repsBarbell lunges - 5 sets, 15 reps

3.Calves:Standing calf raises -10 sets, 10 reps ; Seated calf raises - 8 sets, 15 repsOne-legged calf raises (holding dumbbells) - 6 sets,12 reps

4.Forearms:Wrist curls (forearms on knees) - 4 sets, 10 reps ; Reverse barbell curls - 4 sets, 8 repsWright roller machine - to failure

5.Biceps:Barbell curls - 6 sets, 6-10 reps Seated dumbbell curls - 6 sets, 6-10 repsDumbbell concentration curls - 6 sets, 6-10 reps

6.Triceps:Close-grip bench presses (for the all three heads) - 6 sets, 6-10 repsPushdowns (exterior head) - 6 sets, 6-10 reps ; Barbell French presses (interior head) - 6 sets, 6-10 reps ; One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

7.Chest: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

8.Shoulders:Seated barbell presses - 6 sets, 6-10 reps ;Lateral raises (standing) - 6 sets, 6-10 repsRear-delt lateral raises - 5 sets, 6-10 reps ; Cable lateral raises - 5 sets, 10-12 reps

www.squidoo.com/steelbody

2 comments:

Bryan said...

A very insightful post on concentration exercises. I've been looking for exercises to improve my concentration and finally (hallelujah!) found them at www.attention-deficit-disorder.net. Plenty of tips etc etc. Rated 5/5 !

soni2006 said...

Thanks Bryan for your comment and links to concentration exercises tutorial.