EXERCISE SETS
REPS
Close-Grip Bench Press 4-5
6-8
Cable Pressdown 4-5
8-10
Overhead Dumbbell
Extension 4-5 10-12
Dumbbell Kickback 4-5 12-15
Source:
The Complete Arnold. Joe Weider's Muscle & Fitness; Jul2007,
Vol. 68 Issue 7, p214-226, 10p
EXERCISE
SETS REPS
Close-grip
Bench Press 5-6
6-8
Cable
Pressdown 5-6
6-8
Lying EZ-bar
French Press 5-6
6-8
Dumbbell
Kickback 5 6-8
Source Citation (MLA 7th Edition)
Wuebben, Joe. "Bodies of work: four Mr. Olympia
champions--the most exclusive group of bodybuilders in the world--share the
workouts that helped them reached immortality." Joe Weider's Muscle
& Fitness Oct. 2012: 120+.
EXERCISE SETS REPS
Close-Grip Bench Press 4 8-10
Weighted Dip (body upright 3 6-8
Overhead Cable Extension(1) 3 10-12
Reverse-Grip Cable
Pressdown(2) 3 12-15
(1) Alternate with one-arm
dumbbell overhead extensions every other workout.
(2) Alternate with
reverse-grip lying barbell/EZ-bar extensions every other workout
Source
Schwarzenegger, Arnold. “Hard Headed.” Joe Weider's
Muscle & Fitness; Apr2008, Vol. 69 Issue 4, p282-282, 1p, 1 Black and White
Photograph, 1 Chart
