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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.