Rutina De Ejercicios De Arnold Schwarzenegger

Esta es la rutina que utilizaba el gran arnold schwarzenegger


WORKOUT ROUTINE 1 : MONDAY/WEDNESDAY/FRIDAY
CHEST EXERCISES:
● Bench press : 4 sets and 6, 8 and 10 reps
● Incline bench press :5 sets and 6, 8 and 10 reps
● Dumbbell pullovers: 4 sets, 10 and 12 reps
● Flat bench flies : 4 sets and 6, 8 and 10 reps
● Cable crossovers: 5 sets and 10 and 12 reps
● Dips: 5 sets, till failureLEGS EXERCISES:
● Squats: 5 sets and 8, 10 and 12 reps
● Barbell lunges: 6 sets and 15 reps
● Leg extensions: 5 sets and 12, 14 and 15 reps
● Leg curls: 5 sets and 10 and12 reps
● Barbelllunges: 6 sets and 15 reps
● Leg presses: 5 sets and 8, 10 and 12 reps
BACK EXERCISES:
● Front wide-grip chin-ups: 5 sets, till failure
● Straight-leg deadlifts – 5 sets and 15 reps
● Seatedpulley rows: 5 sets and 6, 8 and 10 reps
● One-arm dumbbell rows: 6 sets and 6,8 and 10 reps
● T-bar rows: 5 sets and 6, 8 and 10 reps
CALVES EXERCISES:
● Seated calf raises: 10 sets and 12 reps
●Standing calf raises: 8 sets and12 reps
● One-legged calf raises (holding dumbbells): 5 sets and 15 reps
FOREARMS EXERCISES:
● Wrist curls (forearms on knees): 5 sets and 10 reps
● Wright rollermachine: till failure
● Reverse barbell curls: 5 sets and 10 reps
ABS EXERCISES:
Continuous nonstop training for 30 minutes
WORKOUT ROUTINE 2 : TUESDAY/THURSDAY/SATURDAY
TRICEPS EXERCISES:● One-arm dumbbell: 6 sets and 6, 8 and 10 reps
● Close-grip bench presses: 5 sets and 6, 8 and 10 reps
● Barbell French presses: 5 sets and 6, 8 and10 reps
● Pushdowns: 5 set and 8 and10 repsBICEPS EXERCISES:
● Seated dumbbell curls: 5 sets and 6, 8 and 10 reps
● Barbell curls: 5 sets and 6, 8 and 10 reps
● Dumbbell concentration curls: 6 sets and 6, 8 and 10 reps
SHOULDERS EXERCISES:● Rear-delt lateral raises: 4 sets, 6, 8 and 10 reps
● Seated barbell presses: 5 sets and 6, 8 and 10 reps
● Cable lateral raises: 6 sets and 10 and12 reps
● Lateral raises: 6 sets and 6, 8...