Workout Routines

Arnold Schwarzenegger's Double-Split Workout

Get terminated with this hardcore double-split routine from the Oak himself.

Arnold Schwarzenegger's Double-Split Routine
Duration 7 days
Exercises 39
Equipment Yes

The double-split routine that keeps Arnold in Terminator shape to this day.

The breakdown

Days 1, 3, 5

AM - Chest, back
PM - Legs, calves, abs

Days 2, 4, 6

AM - Shoulders, triceps, biceps
PM - Calves, abs

Day 7

Rest

Go back to Arnold: Still Pumped! >>

Chest/Back

Exercise 1A

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
5 sets
12, 10, 8, 6, 5 reps
-- rest

Exercise 1B

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
5 sets
10 reps
-- rest
Perform with a wide grip.

Exercise 2A

Incline Barbell Bench Press You'll need: Barbell, Bench How to
Incline Barbell Bench Press thumbnail
5 sets
12, 10, 8, 8, 8 reps
-- rest

Exercise 2B

Barbell Bent-Over Row You'll need: Barbell How to
Man Performing Barbell Bentover Row thumbnail
5 sets
10 reps
-- rest

Exercise 3A

Dumbbell Flye You'll need: Bench, Dumbbells How to
Dumbbell Flye thumbnail
5 sets
10 reps
-- rest

Exercise 3B

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
5 sets
10 reps
-- rest

Exercise 4A

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
5 sets
10 reps
-- rest

Exercise 4B

Close-Grip Chinup You'll need: Pullup Bar How to
Close-Grip Chinup thumbnail
5 sets
10 reps
-- rest

Legs

Exercise 1

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
5 sets
8 reps
-- rest

Exercise 2

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
5 sets
8-10 reps
-- rest

Exercise 3

Leg Press How to
Leg Press thumbnail
5 sets
10 reps
-- rest

Exercise 4

Leg Extension
Leg Extension thumbnail
5 sets
10 reps
-- rest

Exercise 5

Lying Leg Curl
lying-leg-curl thumbnail
8 sets
10 reps
-- rest

Shoulders

Exercise 1

Clean and Press You'll need: Barbell How to
Clean and Press thumbnail
1 sets
20-30 reps
-- rest

Exercise 2A

Arnold Press You'll need: Dumbbells How to
Arnold Press thumbnail
5 sets
6 reps
-- rest

Exercise 2B

Bent-Over Lateral Raise You'll need: Dumbbells How to
Bent-Over Lateral Raise thumbnail
5 sets
8-10 reps
-- rest

Exercise 3

Side-Lying Lateral Raise You'll need: Dumbbells, Bench How to
Side-Lying Lateral Raise thumbnail
5 sets
12 reps
-- rest

Exercise 4

One-Arm Cable Lateral Raise You'll need: Adjustable Cable Machine, D-Handle Attachment How to
One-Arm Cable Lateral Raise thumbnail
5 sets
12* reps
-- rest
*Each arm

Exercise 5

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
3 sets
12 reps
-- rest

Biceps/Triceps

Exercise 1A

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
5 sets
12, 10, 8, 6, 5 reps
-- rest

Exercise 1B

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Triceps Pressdown thumbnail
5 sets
10 reps
-- rest

Exercise 2A

Alternating Dumbbell Biceps Curl You'll need: Dumbbells How to
Alternating Dumbbell Biceps Curl thumbnail
5 sets
12, 10, 8, 8, 8 reps
-- rest

Exercise 2B

Overhead Dumbbell Triceps Extension You'll need: Dumbbells How to
Overhead Dumbbell Triceps Extension thumbnail
5 sets
10 reps
-- rest

Exercise 3A

EZ-Bar Preacher Curl You'll need: EZ-Bar, Preacher Bench How to
EZ-Bar Preacher Curl thumbnail
5 sets
10 reps
-- rest

Exercise 3B

Dumbbell Lying Triceps Extension You'll need: Bench, Dumbbells How to
Dumbbell Lying Triceps Extension thumbnail
5 sets
10 reps
-- rest

Exercise 4A

One-Arm Concentration Curls You'll need: Dumbbells How to
One-Arm Concentration Curls thumbnail
5 sets
10 per arm reps
-- rest

Exercise 4B

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
5 sets
10 reps
-- rest

Exercise 5A

EZ-Bar Preacher Curl You'll need: EZ-Bar, Preacher Bench How to
EZ-Bar Preacher Curl thumbnail
5 sets
10 reps
-- rest
*Use reverse grip.

Exercise 5B

Barbell Wrist Curl You'll need: Barbell How to
Barbell Wrist Curl thumbnail
5 sets
10 reps
-- rest

Abs

Exercise 1

Hanging Knee Raise You'll need: Pullup Bar How to
Hanging Knee Raise thumbnail
3 sets
25-50 reps
-- rest

Exercise 2

Roman Chair Situp
ab exercise: roman chair situp thumbnail
4 sets
25-30 reps
-- rest

Exercise 3

Lying Straight Leg Raise You'll need: No Equipment How to
Lying Straight Leg Raise thumbnail
3 sets
25-30 reps
-- rest

Exercise 4

Russian Twist You'll need: Weight Plates How to
Russian Twist thumbnail
3 sets
50 reps
-- rest

Exercise 5

Static Back Extension You'll need: Roman Chair How to
Static Back Extension thumbnail
3 sets
15 reps
-- rest

Exercise 6

Seated Leg U You'll need: No Equipment How to
Seated Leg U thumbnail
4 sets
25-50 reps
-- rest

Calves

Exercise 1

Donkey Calf Raise You'll need: Box How to
Donkey Calf Raise thumbnail
5 sets
15-30 reps
-- rest

Exercise 2

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
5 sets
15-30 reps
-- rest

Exercise 3

Leg Press Calf Raise
leg press calf raise thumbnail
5 sets
20-30 reps
-- rest

Exercise 4

Single-Leg Standing Dumbbell Calf Raise You'll need: Weight Plates, Dumbbells How to
Single-Leg Standing Dumbbell Calf Raise thumbnail
3 sets
15-30 reps
-- rest
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