arnold and lou workout

A free workout inspired by Arnold Schwarzenegger and the golden era of bodybuilding.

Last updated 8/26/2024
Portrait of a bodybuilder demonstrating an exercise in the arnold-and-lou-workout.
This workout includes 3 sections (back, delts, traps), 7 exercises, and 17 total sets.

back

seated cable rows

3 sets of 20 reps

inverted rows

2 sets of 12 reps

1-arm supported dumbbell rows

2 sets of 20 reps

delts

machine lateral raises

3 sets of 10 reps

machine reverse flyes

2 sets of 20 reps

traps

cable side shrugs

3 sets of 15 reps

barbell bent shrugs

2 sets of 20 reps