Monday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 210 lbs x 7 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 220 lbs, 5 sets x 3 reps
  • Incline Press
    • 135 lbs x 7 reps
    • 175 lbs, 3 sets x 7 reps
  • Wide-grip Hammer Chin-ups (BW = 194 lbs)
    • 10 lbs, 5 sets x 3 reps
  • Wide-grip Bench Press
    • 135 lbs, 5 sets x 7 reps
  • Barbell Row
    • 135 lbs x 15 reps
    • 190 lbs, 3 sets x 7 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 155 lbs x 5 reps
    • 175 lbs x 3 reps
    • 200 lbs, 5 sets x 3 reps

Saturday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 210 lbs x 7 reps*
  • Incline Press
    • 135 lbs x 7 reps
    • 170 lbs, 3 sets x 7 reps
  • Incline Dumbbell Flyes
    • 35 lbs x 25 reps
    • 40 lbs x 20 reps
    • 50 lbs x 12 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 185 lbs x 5 reps
    • 215 lbs, 5 sets x 3 reps
  • Wide-grip Hammer Chin-ups (BW = 194 lbs)
    • 7.5 lbs, 5 sets x 3 reps
  • Barbell Row
    • 185 lbs, 3 sets x 7 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 155 lbs x 5 reps
    • 175 lbs x 3 reps
    • 195 lbs, 5 sets x 3 reps

Comments:

* Failed don 7th rep.

Friday – Shoulders & Arms

  • Power Snatch (w/o straps)
    • 75 lbs x 3 reps
    • 95 lbs x 3 reps
    • 115 lbs x 3 reps
    • 130 lbs, 5 sets x 3 reps*
  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 55 lbs, 5 sets x 7 reps
  • Around The World Lateral Raise
    • 25 lbs, 3 sets x 12 reps
  • Muscle Clean & Press
    • 80 lbs, 3 sets x 7 reps
  • Barbell Front Lateral Raise
    • 50 lbs, 3 sets x 7 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  10 reps
  • Incline Dumbbell Curl
    • 30 lbs x 15 reps
    • 35 lbs x 9 reps
    • 40 lbs x 6 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 20 reps
    • 75 lbs x 15 reps
    • 85 lbs x 12 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps
  • Pullover & Press
    • 85 lbs, 3 sets x 12 reps
  • Seated Wrist Curl
    • 85 lbs, 3 sets x 25 reps
  • Reverse Wrist Curl
    • 18 lbs, 3 sets x 20 reps
  • Reverse Crunches
    • 5 sets x 25 reps

Comments:

* Failed on 3rd rep of the very first set.

Thursday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 240 lbs x 3 reps*
    • 255 lbs x 1 rep (Touch-n-go)
    • 225 lbs x 7 reps (Partial)
  • Incline Press (paused)
    • 135 lbs x 7 reps
    • 160 lbs, 3 sets x 7 reps
  • Incline Dumbbell Flyes
    • 35 lbs x 20 reps
    • 40 lbs x 15 reps
    • 50 lbs x 12 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 210 lbs, 5 sets x 3 reps
  • Wide-grip Hammer Chin-ups (BW = 193 lbs)
    • 5 lbs, 5 sets x 3 reps
  • Pendlay Row
    • 140 lbs, 3 sets x 7 reps
  • Paused Squat
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 190 lbs, 7 sets x 3 reps
  • Reverse Crunches
    • 5 sets × 25 reps

Comments:

* Failed on 3rd rep.

Wednesday – Shoulders & Arms

  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 50 lbs, 5 sets x 7 reps
  • Around The World Lateral Raise
    • 25 lbs, 3 sets x 12 reps
  • Muscle Clean & Press
    • 75 lbs, 3 sets x 7 reps
  • Barbell Front Lateral Raise
    • 45 lbs, 3 sets x 7 reps
  • Cheat Curl
    • 115 lbs x 7 reps
    • 140 lbs, 3 sets x 7 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  7 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 20 reps
    • 75 lbs x 15 reps
    • 85 lbs x 12 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps
  • Seated Wrist Curl
    • 75 lbs, 2 sets x 25 reps

Arnold Schwarzenegger Bodybuilding Routine

Mon. & Thu.

  • Bench Press
    • /15 /10 /8 /6
  • Incline Press
    • /15 /10 /8 /6
  • Pullover
    • /15 /10 /8 /6
  • Chin-Ups
    • /15 /10 /8 /6
  • Bent Over Rows
    • /15 /10 /8 /6
  • Deadlifts
    • /10 /6 /4
  • Crunches
    • 5×25

Tue. & Fri.

  • Barbell Clean and Press
    • /15 /10 /8 /6
  • Dumbbell Lateral Raises
    • /15 /10 /8 /6
  • Heavy Upright Rows
    • /10 6 4
  • Push Presses
    • /6 /4 /2
  • Standing Barbell  Curls
    • /15 /10 /8 /6
  • Seated Dumbbell Curls
    • /15 /10 /8 /6
  • Close-Grip Press
    • /15 /10 /8 /6
  • Standing Triceps Extensions with Barbell
    • /15 /10 /8 /6
  • Wrist Curls
    • /15 /10 /8 /6
  • Reverse Wrist Curls
    • /15 /10 /8 /6
  • Reverse Crunches
    • 5×25

Wed. & Sat.

  • Squats
    • /15 /10 /8 /6
  • Lunges
    • /15 /10 /8 /6
  • Leg Curls
    • /15 /10 /8 /6
  • Standing Calf Raises
    • 5×15
  • Straight-leg Deadlifts
    • /10 /6 /4
  • Good Mornings
    • /10 /6 /4

Monday – Pull Workout

  • Clean Deadlift (w/o straps)
    • 135 lbs x 5 reps
    • 205 lbs, 5 sets x 5 reps
  • Wide-grip Hammer Chin-ups (BW = 194 lbs)
    • 2.5 lbs, 5 sets x 3 reps
  • Pendlay Row
    • 140 lbs, 3 sets x 7 reps
  • Bent Over Dumbbell Lateral Raises
    • 20 lbs, 2 sets x 12 reps
  • Barbell Cheat Curl
    • 135 lbs, 3 sets x 7 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  7 reps
  • Seated Wrist Curl
    • 75 lbs, 2 sets x 25 reps

Sunday – Shoulders & Triceps

  • Behind The Neck Press
    • 45 lbs, 3 sets x 7 reps*
  • Around The World Lateral Raise
    • 20 lbs, 2 sets x 12 reps
  • Muscle Clean & Press
    • 70 lbs, 3 sets x 7 reps
  • Power Jerk
    • 135 lbs x 3 reps
    • 145 lbs x 3 reps
    • 155 lbs x 3 reps
    • 165 lbs x 3 reps
    • 180 lbs x 3 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 20 reps
    • 75 lbs x 15 reps
    • 85 lbs x 12 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 15 reps
    • 65 lbs x 12 reps
    • 75 lbs x 10 reps

Comments:

* It is nice to be able to press behind my neck again as I had a limited range of motion fro several months due to a shoulder injury. I am going to use this exercise to help rehabilitate my shoulder and will be starting out with very light weight adding 5 lbs a workout until I feel confident pressing behind my neck again.