Arnold Schwarzenegger’s Workout Routine

Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.

Arnold Schwarzenegger was certainly the greatest bodybuilder of his time, and will be remembered as one of the greatest bodybuilders of the 20th Century. His movie career has immortalized his body in a way that no other world class bodybuilder has accomplished. He won the Mr. Olympia 6 years running from 1970, beating Franco Columbu (who Sly Stallone employed for his training) in his final contest of 1975.

Training Level: Advanced
Main Goal: Build Muscle Mass
Workout Type: Bodypart Rotation
Designed By: Arnold Schwarzenegger

Recommend Supplements For This Workout:

1. Whey Protein (pre/post workout)
2. Creatine (daily/post workout)
3. Multi-Vitamin (every morning)

Description of the workout:
The following weight training routine is one that Arnold Schwarzenegger used later in his career. It is typical of the training style that Arnold Schwarzenegger preferred, i.e. many sets, lots of work, lots of time in the gym. This workout is meant to be done on a rotation. You cycle through each workout and take days off when needed.

Arnold Schwarzenegger’s Muscle Building Routine
Chest
ExerciseSetsReps
Flat Bench Press56-10
Flat Bench Flyes56-10
Incline Bench Press66-10
Cable Crossovers610-12
Dips5Failure
Dumbbell Pullovers510-12
Back
ExerciseSetsReps
Wide-grip Chin-ups6Failure
T-bar Rows56-10
Seated Cable Rows66-10
One-arm Dumbbell Rows56-10
Straight-leg Deadlifts615
Legs
ExerciseSetsReps
Squats68-12
Leg Presses58-12
Leg Extensions610-12
Leg Curls610-12
Barbell Lunges515
Calves
ExerciseSetsReps
Standing Calf Raises1010
Seated Calf Raises815
One-legged Calf Riases (holding dumbbells)612
Forearms
ExerciseSetsReps
Wrist Curls (forearm on knees)410
Reverse Barbell Curls48
Wrist Roller Machinen/aTo Failure
Biceps
ExerciseSetsReps
Barbell Curls66-10
Seated Dumbbell Curls66-10
Dumbbell Concentration Curls66-10
Triceps
ExerciseSetsReps
Close-grip Bench Press66-10
Pushdowns66-10
Barbell French Presses66-10
One-arm Dumbbell Tricep Extensions66-10
Shoulders
ExerciseSetsReps
Seated Barbell Presses66-10
Lateral Raises (standing)66-10
Rear-delt Flyes56-10
Cable Lateral Raises510-12

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