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Arnold Schwarzenegger’s Bodybuilding Workout
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:
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- 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 workout books.
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 bodybuilding and 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 – Arnold Schwarzenegger Bodybuilding
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10 Responses to “Arnold Schwarzenegger’s Bodybuilding Workout”
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I love arnold
Arnold is my favourite Bodybuilding hero.
he was the best !!!
I love Arnold since I started bodybuilding, he is my idol. I think of Arnold every time I workout.
Arnold is the best. I have a poster of him in the gym I go to, and everyone stands there looking at it when they start feeling tired and then they do more!
My most favorite bodybuilder Arnold in this world many body builder but for me and for other only Arnold. Because sharp great & nice muscles.
Sir I really LOVE U. I am a bodybuilder but I have not much more cuts in my body. Please tell me the exercise, and also tell me the steps of all exercise one by one, so that I win the competition of bodybuilding. thanks and love. I am waiting for your reply as soon as possible.
I’m his fan, he’s really a legend……. and the world never forgot him…..
Arnold is my favorite bodybuilder hero. Actually I want to increase my biceps, please give me some tips and diet plan.
Hi, take a look at these four articles: