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.
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.
1. Arnold Schwarzenegger Chest Exercises:
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
2. Arnold Schwarzenegger’s Back Exercise:
Front wide-grip chin-ups – 6 sets, to failure ;
T-bar rows – 5 sets, 6-10 reps ;
Seated cable rows – 6 sets, 6-10 reps ;
One-arm dumbbell rows – 5 sets, 6-10 reps ;
Straight-leg deadlifts – 6 sets, 15 reps
3. Arnold Schwarzenegger’s 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
4. Arnold Schwarzenegger 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
5. Arnold Schwarzenegger Forearms:
Wrist curls (forearms on knees) – 4 sets, 10 reps ;
Reverse barbell curls – 4 sets, 8 reps
Wrist roller machine – to failure
6. Arnold Schwarzenegger Biceps Workout:
Barbell curls – 6 sets, 6-10 reps
Seated dumbbell curls – 6 sets, 6-10 reps
Dumbbell concentration curls – 6 sets, 6-10 reps
7. Arnold Schwarzenegger Triceps Exercises:
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
8. Arnold Schwarzenegger Shoulder Training:
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
Your can also read about Arnold’s weekly bodybuilding routine. For more authoritative information on Arnold Schwarzenegger workouts, we recommend that you purchase one of his many books on weight training – Arnold Schwarzenegger Books (USA Store)
You may also be interested in reading Why Arnold Schwarzenegger is Good for California which looks at some of the health reforms that he has made. On the subject of US politicians, then take a look at Barack Obama’s fitness workouts, which are very different from Arnold Schwarzenegger’s strength training approach.
Follow these links for some general information on bodybuilding: Introduction to bodybuilding and The Golden Age of Bodybuilding.
Buy now (USD/$): The New Encyclopedia of Modern Bodybuilding…
Buy now (GBP/£): The New Encyclopedia of Modern Bodybuilding
11 responses so far ↓
1 Arnold Guru // Feb 6, 2008 at 7:21 pm
Think twice before attempting this schedule, seems little over training for common people. Arnold told in his book that, you have to a have a sound “base body” before you start hardcore training,and it takes 2 to 5 years to have a “base body”.
This routine is possible only if you have a strong base body and provided you consume ample nutritious food that compensates this heavy workout and 10 + hours sleep
Try the routine with variations,which is acceptable to your body.
Remember we are not Arnold !!
2 Arnold Schwarzenegger Workout Musculos // Jul 31, 2008 at 10:36 pm
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3 Ian v Zyl // Aug 27, 2008 at 1:33 pm
Where can I find such a Encyclopaedia of Arnold.I am also in the Fitness industry and love to look after my body.
I think Arnold is one of the best bodybuilder in the world,he is def my idol.
4 MotleyHealth // Aug 27, 2008 at 7:03 pm
You can order from the USA store here: http://astore.amazon.com/motley-health-fitness-store-20/detail/0684857219/002-0192871-9916024
Or the UK store here: http://astore.amazon.co.uk/motley-health-fitness-store-21/detail/0684857219/203-3795870-2499919
5 MotleyHealth // Sep 15, 2008 at 12:20 am
“Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.” Arnold Schwarzenegger said that a few years back.
He also said “The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens. “
6 Arnold Schwarzenegger’s Weekly Weight Training Routines // Sep 18, 2008 at 11:50 pm
[...] Schwarzenegger [...]
7 Michael Houghton // Feb 9, 2009 at 3:10 pm
How do you breath when doing weights?
8 Michael Houghton // Feb 9, 2009 at 3:34 pm
What should I eat?
9 MotleyHealth // Feb 9, 2009 at 11:30 pm
Michael, these articles should give you a good starting point:
Bodybuilding nutrition and Supplements
You may also want to check out the directory listings:
Sports Nutrition and Supplements – Directory Listing
10 MotleyHealth // Feb 9, 2009 at 11:38 pm
As far as breathing is concerned, you should breath deeply and naturally. Always exhale on exertion, do not hold your breath. Bear in mind, that in some rare cases, poor breathing can lead to eye damage.
11 Tom // Jun 30, 2009 at 3:27 pm
HI! Im from Hungary!
said me shape looks like Arnold’s but even thogh it’s true too difficult increasing muscle without takes steroids.
My muscles responded quickly to the traning but sholders didn’t alter a lot.
How to make my sholders to be responded?
How to make my muscles are increasing without steroids?
Is there anyway at this?
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