Monday, Wednesday, Friday
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
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
Legs
Squats: 6 sets, 8-12 reps
Leg presses: 6 sets, 8-12 reps
Leg extensions: 6 sets, 12-15 reps
Leg curls: 6 sets, 10-12 reps
Barbell lunges: 5 sets, 15 reps
Calves
Standing calf raises: 10 sets, 10 reps
Seated calf raises: 8 sets, 15 reps
One-legged calf raises (holding dumbbells): 6 sets, 12 reps
Forearms
Wrist curls (forearms on knees): 4 sets, 10 reps
Reverse barbell curls: 4 sets, 8 reps
Wright roller machine: 1 set to failure
Abs
30 mins of various exercises in non specific order
Tuesday, Thursday, Saturday
Biceps
Barbel Curls: 6 sets, 6-10 reps
Seated Dumbell Curls: 6 sets, 6-10 reps
Dumbell concentration Curls: 6 sets, 6-10 reps
Triceps
Close Grip Bench Press: 6 sets, 6-10 reps
Pushdowns: 6 sets, 6-10 reps
Barbell French Press: 6 sets, 6-10 reps
One arm dumbell tricep extensions: 6 sets, 6-10 reps
Shoulders
Seated Barbell Press: 5 sets, 6-10 reps
Lateral Raises: 6 sets, 6-10 reps
Rear Delt Raises: 5 sets, 6-10 reps
Cable Lateral Raises: 5 sets, 10-12 reps
Calves, forearms, Abs
Same as Mon,Wed, Fri
You can arrange this exercises anyway that suits you best.
For example:
Monday:Chest/ triceps/abs
Tuesday:Back /biceps
Wednesday:off
Thursday:Legs and calves
Friday:Shoulders/ forearms
Arnold Schwarzenegger Nutrition And Diet Advice
This advice by Arnold Schwarzenegger is aimed at individuals who hard a hard time gaining weight.
- 5-6 small meals per day.
- Carbs within 30 minutes after a workout.
- Train no more than 4 days per week.
- Eat 30 to 50 grams of protein every 3 hours.
- Use protein shakes to get in your daily protein if needed.
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