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:
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.
Arnold Schwarzenegger Bodybuilding Training Video
This video montage shows Arnold training in a gym prior to a major bodybuilding competition. You get a feel for the sheer brute force and immense effort he put into all his exercises. Anyone that says he did volume training and did not work to intensity has obviously never seem him do a T-bar row.
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 from Amazon.com