arnold volume 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-volume-workout.
This workout includes 3 sections (biceps, triceps, forearms), 6 exercises, and 15 total sets.

biceps

lying dumbbell curls

2 sets of 12 reps

barbell curls

2 sets of 12 reps

triceps

seated ez bar overhead triceps extensions

3 sets of 6 reps

rope push-downs

3 sets of 8 reps

forearms

barbell bench wrist curls

3 sets of 10 reps

dumbbell standing wrist curls

2 sets of 8 reps