Thread: Arnold Schwarzenegger's T3 training program

ARNOLD SCHWARZENEGGER'S T3 TRAINING PROGRAM


BODYPART EXERCISE SETS REPS

Monday, Wednesday and Friday

FIRST WORKOUT

Delts Machine front presses 5 X 15
Side cable laterals 5 15
Rear delt raises (machine) 5 15
Biceps Barbell curls 5 15
Machine preacher curls 5 15
Concentration curls 5 15
Triceps Triceps pushdowns 5 15
Machine triceps extensions 5 15
Overhead machine extensions 5 15

SECOND WORKOUT

Start with cardio work consisting of 30-45 minutes on a treadmill, cycle or stair stepper.

Abs Forward crunches 4 X 25
Calves Seated calf raises 4 15
Thighs Leg extensions 4 15
Hamstrings Leg curls 4 15

Tuesday, Thursday and Saturday

FIRST WORKOUT

Chest Machine bench presses 5 X 15
Incline dumbbell presses 5 15
Flat dumbbell flyes 5 15
Back Machine pulldowns 5 15
Machine rows 5 15
Nautilus pullovers 5 15

SECOND WORKOUT

Start with cardio work consisting of a 30-45 minutes on a treadmill, cycle or stair stepper.

Abs Forward crunches 4 X 25
Calves Seated calf raises 4 15
Thighs Leg extensions 4 15
Hamstrings Leg curls 4 15

Note: Perform each set to failure, resting 30 seconds between sets.

nice work out plan