schwarzenegger ferrigno 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 schwarzenegger-ferrigno-workout.
This workout includes 3 sections (delts, biceps, forearms), 7 exercises, and 16 total sets.

delts

seated dumbbell shoulder presses

2 sets of 6 reps

cable upright rows

2 sets of 15 reps

top hold lateral raises

2 sets of 20 reps

biceps

1-arm dumbbell preacher curls

3 sets of 8 reps

dumbbell preacher curls

2 sets of 12 reps

forearms

dumbbell bench wrist curls

3 sets of 15 reps

barbell standing wrist curls

2 sets of 20 reps