Arnold Schwarzenegger's Training Day : 02

Arnold : "When Franco Columbu and i got to the gym at 7 a.m.,we would frequently see lawyers,accountants,teachers,and others with a full work schedule just finishing their training and hitting the showers before going to jobs.This showed a lot of dedication on their part,but it's kind of dedication that yields the best result."

SHOULDERS,ARMS AND ABS

1.CLEAN AND PRESS

5 sets of 25 reps, 45 second rest

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*Super Sets

2.STANDING DUMBBELL PRESS

5 sets of 30-12-10-8-6, 45 second rest

    FRONT DUMBBELL RAISE

5 sets of 30-12-10-8-6, 45 second rest

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*Super Sets

3.SIDE LATERAL RAISE

5 sets of 30-12-10-8-6, 45 second rest

   UPRIGHT BARBELL ROW

5 sets of 30-12-10-8-6, 45 second rest

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4.BARBELL CURL

5 sets of 30-12-10-8-6, 45 second rest

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*Super Sets

5.INCLINE DUMBBELL CURL 

5 sets of 30-12-10-8-6, 45 second rest

CONCENTRATION CURLS

5 sets of 30-12-10-8-6, 45 second rest

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6.CLOSE GRIP BARBELL BENCH PRESS

5 sets of 30-12-10-8-6, 45 second rest

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*Super Sets

7.LYING TRICEPS PRESS

5 sets of 30-12-10-8-6, 45 second rest

DUMBBELL ONE-ARM TRICEPS EXTENSION

5 sets of 30-12-10-8-6, 45 second rest

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*Super Sets

8.PALM-UP BARBELL WRIST CURL OVER A BENCH

5 sets of 30-12-10-8-6, 45 second rest

PALM-DOWN WRIST CURL OVER A BENCH

5 sets of 30-12-10-8-6, 45 second rest

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9.DECLINE CRUNCH

5 sets of 25 reps , 45 second rest

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