Bodybuilding for Schwarzenegger's bodies

By Luna Collacchi

	Intermediate (2-3 years)
	79 minutes/day \| 2 days/week
	Build Muscle
	45 Degree Leg Press Machine, Bodyweight, Barbell, Leg Extension Machine, Lying Leg Curl Machine, Abduction/Adduction Machine, Exercise Ball, Lat Pulldown Cable Machine, Lat Pulldown Bar, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, 2 x Dumbbell, Squat Rack, 1 x Dumbbell, Flat Bench, Seated Preacher Bicep Curl Machine, Ankle Cuff Attachment Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day A

Day 2:

Day 2

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Day A

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Warm up: 5 minutes

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

Exercise	Sets	Reps	Rest
1.45 Degree Leg Press See Exercise Notes	4 sets	10 reps	45s
2.Single Leg Hip Bridge See Exercise Notes	4 sets	10 reps	45s
3.Barbell Deadlift See Exercise Notes	4 sets	10 reps	45s
4.Leg Extensions See Exercise Notes	4 sets	10 reps	45s
5.Lying Leg Curls See Exercise Notes	1 set	10 reps	45s
6.Thigh Abductor See Exercise Notes	4 sets	10 reps	45s
7.Thigh Adductor See Exercise Notes	4 sets	10 reps	45s
8.Sled 45 Degree Calf Press See Exercise Notes	4 sets	10 reps	45s
9.Crunch (on stability ball, arms crossed)	3 sets	15 reps	45s

Day 2

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Exercise	Sets	Reps	Rest
1.Lat Pulldown See Exercise Notes	4 sets	10 reps	45s
2.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	4 sets	10 reps	45s
3.Cable Standing Fly See Exercise Notes	4 sets	10 reps	45s
4.Bent Over Two-Dumbbell Row	4 sets	10 reps	45s
5.Barbell Z Press	4 sets	10 reps	45s
6.Seated Dumbbell Overhead Triceps Extension	4 sets	10 reps	45s
7.Machine Preacher Curls	4 sets	10 reps	45s
8.Cable Reverse Crunch	4 sets	10 reps	45s
9.Dumbbell Side Bend See Exercise Notes	4 sets	15 reps	45s

Date Created: 12/31/2018, UTC

Last Updated: 12/5/2021, UTC

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