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Bodybuilding for Schwarzenegger's bodies

By Myworkouts

Experience
Intermediate (2-3 years)
Time
67 minutes/day | 2 days/week
Good for
Build Muscle
Equipment
45 Degree Leg Press Machine, Bodyweight, Barbell, Leg Extension Machine, Lying Leg Curl Machine, Abduction/Adduction Machine, 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
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description


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▶
1. 45 Degree Leg Press
4 sets, 10 reps, (rest 45s)
-85% load
Time between exercises: 60s
Show Alternative Exercises
Single Leg Hip Bridge▶
2. Single Leg Hip Bridge
4 sets, 10 reps, (rest 45s)
-With barbell on bench -85% load
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift▶
3. Barbell Deadlift
4 sets, 10 reps, (rest 45s)
-85% load
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions▶
4. Leg Extensions
4 sets, 10 reps, (rest 45s)
-85% load -Per side
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls▶
5. Lying Leg Curls
1 set, 10 reps, (rest 45s)
-85% load -Per side
Time between exercises: 60s
Show Alternative Exercises
Thigh Abductor▶
6. Thigh Abductor
4 sets, 10 reps, (rest 45s)
-85% load -Per side
Time between exercises: 60s
Show Alternative Exercises
Thigh Adductor▶
7. Thigh Adductor
4 sets, 10 reps, (rest 45s)
-85% load -Per side
Time between exercises: 60s
Show Alternative Exercises
Sled 45 Degree Calf Press▶
8. Sled 45 Degree Calf Press
4 sets, 10 reps, (rest 45s)
-85% load -Per side
Time between exercises: 60s
Show Alternative Exercises
Crunch (on stability ball, arms crossed)▶
9. Crunch (on stability ball, arms crossed)
3 sets, 15 reps, (rest 45s)
Time between exercises: 60s
Show Alternative Exercises

Lats, Shoulders, Chest, Triceps, Biceps, Abs, Obliques

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Lat Pulldown▶
1. Lat Pulldown
4 sets, 10 reps, (rest 45s)
-85% load
Time between exercises: 60s
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
Time between exercises: 60s
Show Alternative Exercises
Cable Standing Fly▶
3. Cable Standing Fly
4 sets, 10 reps, (rest 45s)
-85% load
Time between exercises: 60s
Show Alternative Exercises
Bent Over Two-Dumbbell Row▶
4. Bent Over Two-Dumbbell Row
4 sets, 10 reps, (rest 45s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Z Press▶
5. Barbell Z Press
4 sets, 10 reps, (rest 45s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Overhead Triceps Extension▶
6. Seated Dumbbell Overhead Triceps Extension
4 sets, 10 reps, (rest 45s)
Time between exercises: 60s
Show Alternative Exercises
Machine Preacher Curls▶
7. Machine Preacher Curls
4 sets, 10 reps, (rest 45s)
Time between exercises: 60s
Show Alternative Exercises
Cable Reverse Crunch▶
8. Cable Reverse Crunch
4 sets, 10 reps, (rest 45s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Side Bend▶
9. Dumbbell Side Bend
4 sets, 15 reps, (rest 45s)
-Per side
Time between exercises: 60s
Show Alternative Exercises

Date Created: Mon Oct 18 2021 22:55:00 GMT+0000 (Coordinated Universal Time)


Last Updated: Mon Oct 18 2021 22:55:00 GMT+0000 (Coordinated Universal Time)

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