Arnold Schwarzenegger's Workout

arnold schwarzenegger workout

Introduction

Schwarzenegger began weight-training at 15 and is considered to be one of the most important figures in the history of bodybuilding, becoming the youngest Mr. Universe at age 20 and going on to win Mr. Olympia a total of seven times. Schwarzenegger has remained a prominent face in the bodybuilding sport long after his retirement, and has written several books and numerous articles on the sport. If you are looking to be the strongest man then there is probably no better workout to model than Arnold's workout.

Mon, Wed, Fri

Chest: Bench press - 5 sets, 6-10 reps Flat bench flies - 5 sets, 6-10 reps Incline bench press - 6 sets, 6-10 reps Cable crossovers - 6 sets, 10-12 reps Dips - 5 sets, to failure Dumbbell pullovers - 5 sets, 10-12 reps Back: Front wide-grip chin-ups - 6 sets, to failure T-bar rows - 5 sets, 6-10 reps Seated pulley rows - 6 sets, 6-10 reps One-arm dumbbell rows - 5 sets, 6-10 reps Straight-leg deadlifts - 6 sets, 15 reps Legs: Squats - 6 sets, 8-12 reps Leg presses - 6 sets, 8-12 reps Leg extensions - 6 sets, 12-15 reps Leg curls - 6 sets, 10-12 reps Barbell lunges - 5 sets, 15 reps Calves: Standing calf raises -10 sets, 10 reps Seated calf raises - 8 sets, 15 reps One-legged calf raises (holding dumbbells) - 6 sets,12 reps Forearms: Wrist curls (forearms on knees) - 4 sets, 10 reps Reverse barbell curls - 4 sets, 8 reps Wright roller machine - to failure Abs: Nonstop instinct training for 30 minutes

Tues, Thurs, Sat

Biceps: Barbell curls - 6 sets, 6-10 reps Seated dumbbell curls - 6 sets, 6-10 reps Dumbbell concentration curls - 6 sets, 6-10 reps Triceps: Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps Pushdowns (exterior head) - 6 sets, 6-10 reps Barbell French presses (interior head) - 6 sets, 6-10 reps One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps Shoulders: Seated barbell presses - 6 sets, 6-10 reps Lateral raises (standing) - 6 sets, 6-10 reps Rear-delt lateral raises - 5 sets, 6-10 reps Cable lateral raises - 5 sets, 10-12 reps Calves and Forearms: Same as Monday, Wednesday and Friday Abs: Same as Monday, Wednesday and Friday.
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