Arnolds Training

[ketsugo]

For prosperity heres what I would call a High Volume Workout
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.

 

[sanbuds]

wonder what this routine looks like next to cutlers and ronnie's #:-s !!

 

[ketsugo]

wonder what this routine looks like next to cutlers and ronnie's #:-s !!

Find them and post up as a comparison of old and new

 

[Qwerty1424]

great post he used alot of sets less it looks looks goood

 

[HisAngriness]

Arnold trained like a fuckin madamn. He was an animal in the gym. i read a couple of his books and he took the word DEDICATION to a whole new level in his day

 

[ketsugo]

Arnold trained like a fuckin madamn. He was an animal in the gym. i read a couple of his books and he took the word DEDICATION to a whole new level in his day

Oh yeah he did, he was the man in his day

 

[Qwerty1424]

Some say he may have been bigger he possible overtrained.... but i dont think it matters cuz he accomplished what he set out to do......

 

[NigChampel]

Hey Bro! Thanks for the article! It's rare to find his training program! Cheers!