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Monday & Thursday CHEST BACK ABS Bench Presses Chinups (4 sets until failure) Leg Raises Incline Presses Bent-over Rows Pullovers Deadlifts (3 sets - 10,6,4) Tuesday & Friday SHOULDERS ARMS FOREARMS Clean & Press Barbell Curls Wrist Curls Lateral Raises Seated Dumbell Curls Reverse w.Curls Heavy Upright Rows Narrow-grip Press ABS Push Presses Barbell Tricep Extension Incline Situps Wednesday & Saturday THIGHS CALVES LOWER BACK ABS Squats Standing Calf Raises Straight Leg Deadlifts Leg Raises Lunges Leg Curls * Perform 5 sets - 8 to 12 reps for each movement. * For ab exercises, do 5 sets of 25 reps each.See Arnold workout and compete in his prime in the Pumping Iron DVD