Arnold Schwarzenegger Workout Routine and Training

Arnold Schwarzenegger, height 6’0 and weight 235 pounds, was the most well known name when someone talked about bodybuilding. With a physique like his, its not surprising he was Mr Olympia 7 times. Recently in news for cheating on his wife Maria, no one can take away the fact that Arnold Schwarzenegger changed the way people saw bodybuilding.

Arnold Schwarzenegger Training:

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  • Arnold believed that pushing your body to the limit is the key to gain muscles fast.
  • The last 3 or 4 reps make the muscles grow, he said.
  • He felt that most training gains came when a weight was lifted that was between 70% and 75% of the one-rep max.
  • Arnold Schwarzenegger recommends a rep range of 10-12 for upper body movements and 14-16 for lower body movements, as they are more focussed towards endurance.

Arnold Schwarzenegger Workout

Arnold-Schwarzenegger

Arnold Schwarzenegger advises a rest of 1 minute in between sets, and the rest can go up to only 3 minutes.

Schedule of Arnold Schwarzenegger for Monday/Wednesday/Friday

Chest

Barbell bench press: 4 sets of 10, 8, 6, and 4 reps

Barbell incline bench press: 4 sets of 10, 8, 6, and 4 reps

Dumbbell flys: 3 sets of 10, 8, and 6 reps

Parallel bar dips: 3 sets of 15, 10 and 8 reps

Pullovers: 3 sets of 15 reps each

Back

Chin-ups: 4 sets of 10 reps minimum each side

Close-grip chins: 4 sets of 10 reps

T-bar rows: 4 sets of 15, 12, 8, and 6 reps

Bent-over barbell rows: 4 sets of 8-12 reps

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Thighs

Squat: 5 sets of 10, 8, 6, and 4 reps with a 20 rep warm-up set

Front squats: 4 sets of 10, 8, 8, and 6 reps

Hack squats: 3 sets of 10 reps each

Leg curls: 4 sets of 20, 10, 8, and 6 reps

Standing leg curls: 4 sets of 10 reps each

Straight-leg dead lifts: 3 sets of 10 reps each

Calves

Donkey calf raises: 4 sets of 10 reps each

Standing calf raises: 4 sets of 15, 10, 8, and 8 reps

Abdominals

Crunches: 3 sets of 25 reps

Bent-over twists: 100 reps each side

Machine crunches: 3 sets of 25 reps

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Schedule of Arnold Schwarzenegger for Tuesday/Thursday/Saturday:

Shoulders

Behind-the-neck-barbell press: 5 sets of 10, 8, 8, and 6 reps with a 15-set warm-up

Lateral raises: 4 sets of 8 reps each

Bent-over dumbbell laterals: 4 sets of 8 reps each

Dumbbell shrugs: 3 sets of 10 reps each

Biceps

Barbell curls: 6 sets of 6-10 reps each

Seated dumbbell curls: 6 sets, 6-10 reps each

Dumbbell concentration curls: 6 sets, 6-10 reps each

Triceps

Close-grip bench press6 sets, 6-10 reps

Triceps Pushdowns: 6 sets, 6-10 reps

French press – 6 sets, 6-10 reps each

Triceps extensions– 6 sets, 6-10 reps

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Calves

Seated calf raises: 4 sets of 10 reps each

Abdominals

Reverse crunches: 4 sets of 25 reps

Seated twists: 100 reps each side

Vertical bench crunches: 4 sets of 25 reps

When he was at the top of his game, Arnold Schwarzenegger had the following measurements:

Arms 22 inches

Chest 57 inches

Waist 34 inches

Thighs 28.5 inches

Calves 20 inches

Weight 235 pounds

Height 6’2″

Watch Arnold Schwarzenegger in this Pumping Iron clip.

Also See: ARNOLD SCHWARZENEGGER DIET

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