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Bodybuilding for Schwarzenegger's bodies

By Luna Collacchi

Experience
Beginner (1-2 years)
Time
85 minutes/day | 2 days/week
Good for
Build Muscle
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Exercise Ball, Machine
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description

This is a leg workout for bodybuilding. Be aware that to get a bodybuilder’s body nutrition is the most important part. It is important to split the workout to get best results (unless you want to workout for about 4 hours every day.

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Workout Overview

Week 1

Day 1: Day A

Day 2: Muscle Group(s): None...

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


Day A

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Warm up: 5 minutes

Specific: Every apparatus load half the weight required and execute 3 reps.

45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
1. 45 Degree Leg Press
4 sets, 10 reps, (rest 45s)
-85% load
Show Alternative Exercises
Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
2. Single Leg Hip Bridge
4 sets, 10 reps, (rest 45s)
-With barbell on bench -85% load
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3. Barbell Deadlift
4 sets, 10 reps, (rest 45s)
-85% load
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
4. Leg Extensions
4 sets, 10 reps, (rest 45s)
-85% load -Per side
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
5. Lying Leg Curls
1 set, 10 reps, (rest 45s)
-85% load -Per side
Show Alternative Exercises
Thigh Abductor demonstrationPlay Thigh Abductor demonstration
6. Thigh Abductor
4 sets, 10 reps, (rest 45s)
-85% load -Per side
Show Alternative Exercises
Thigh Adductor▶
7. Thigh Adductor
4 sets, 10 reps, (rest 45s)
-85% load -Per side
Show Alternative Exercises
Sled 45 Degree Calf Press▶
8. Sled 45 Degree Calf Press
4 sets, 10 reps, (rest 45s)
-85% load -Per side
Show Alternative Exercises
Crunch (on stability ball, arms crossed) demonstrationPlay Crunch (on stability ball, arms crossed) demonstration
9. Crunch (on stability ball, arms crossed)
3 sets, 15 reps, (rest 45s)
Show Alternative Exercises

Day 2

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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
1. Lat Pulldown
4 sets, 10 reps, (rest 45s)
-85% load
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)▶
2. Standing Barbell Military Press (AKA Overhead Press)
4 sets, 10 reps, (rest 45s)
-85% load
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
3. Cable Standing Fly
4 sets, 10 reps, (rest 45s)
-85% load
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4. Bent Over Two-Dumbbell Row
4 sets, 10 reps, (rest 45s)
Show Alternative Exercises
Z Press demonstrationPlay Z Press demonstration
5. Z Press
4 sets, 10 reps, (rest 45s)
Show Alternative Exercises
Seated Dumbbell Overhead Triceps Extension▶
6. Seated Dumbbell Overhead Triceps Extension
4 sets, 10 reps, (rest 45s)
Show Alternative Exercises
Machine Preacher Curls demonstrationPlay Machine Preacher Curls demonstration
7. Machine Preacher Curls
4 sets, 10 reps, (rest 45s)
Show Alternative Exercises
Cable Reverse Crunch demonstrationPlay Cable Reverse Crunch demonstration
8. Cable Reverse Crunch
4 sets, 10 reps, (rest 45s)
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
9. Dumbbell Side Bend
4 sets, 15 reps, (rest 45s)
-Per side
Show Alternative Exercises

Date Created: 12/31/2018, UTC


Last Updated: 9/12/2020, UTC

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