Health
Arnold Schwarzenegger Working Out
Arnold Schwarzenegger Working Out: Arnold Schwarzenegger won the last of his seven Mr. Olympia championships in 1980, but the routines that helped shape him into possibly the best bodybuilder ever remain as relevant now as they were then. Read on to know more about Arnold Schwarzenegger Working Out.
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Description of the Workout Of Arnold Schwarzenegger
Here are two examples of common exercises that Arnold Schwarzenegger uses, as well as split structures. Schwarzenegger has won seven Mr. Olympia titles. Each major muscle group is exercised two to three times per weeks using a high frequency, high volume method. Continue reading to know Arnold Schwarzenegger Working Out.
Arnold’s Stats
- 7-time Mr. Olympia winner (1970-1975, 1980).
- Height: 6′ 2″
- Weight – 235 pounds
- 22 inches for the arms
- The chest measures 57 inches
- Waist – 34 inches
- Deadlift – 710 pounds
- Bench press 440 kg
- Squat – 470 pounds
Arnold’s Dietary Approach
Arnold supported his rigorous training by eating a lot of food and putting a strong emphasis upon healthy eating habits. These are his guiding principles for creating his diet plan.
- Frequent Feeding is a combination of five to six meals and two or three snacks made entirely from whole foods.
- Calories – up to 5,000 calories per day
- At least 300g of protein should be consumed each day.
- Post-workout carbs are carbohydrates that are consumed within the first 30 minutes after an exercise.
- Use protein shakes as needed to meet your daily protein needs.
Arnold Schwarzenegger Workout Variation 1
Each major body part receives training twice a week. The New Encyclopedia of Modern Bodybuilding, written by Bill Dobbins and Arnold Schwarzenegger, includes a workout variation created by Schwarzenegger.
1 Day: Back and Chest
2 Day: Arms and Shoulders
3 Day: Lower back and legs
4 Day: Back and Chest
5 Day: Arms and Shoulders
6 Day: Lower Back and Leg
7 Day: Rest
Arnold Schwarzenegger Chest & Back Workout
| Exercise | Sets | Rep Goal |
|---|---|---|
| Bench Press | 3-4 | 10 |
| Incline Bench Press | 3-4 | 10 |
| Dumbbell Pullover | 3-4 | 10 |
| Chin Up | 3-4 | 10 |
| Bent Over Row | 3-4 | 10 |
| Deadlift | 3-4 | 10 |
| Crunches | 5 | 25 |
Arnold Schwarzenegger Shoulders and Arms Workout
| Exercise | Sets | Rep Goal |
|---|---|---|
| Barbell Clean & Press | 3-4 | 10 |
| Dumbbell Lateral Raise | 3-4 | 10 |
| Upright Row | 3-4 | 10 |
| Military Press | 3-4 | 10 |
| Standing Barbell Curl | 3-4 | 10 |
| Seated Dumbbell Curl | 3-4 | 10 |
| Close Grip Bench Press | 3-4 | 10 |
| Standing Barbell Tricep Extension | 3-4 | 10 |
| Wrist Curls | 3-4 | 10 |
| Reverse Wrist Curls | 3-4 | 10 |
| Reverse Crunch | 5 | 25 |
Arnold Schwarzenegger Legs & Lower Back Workout
| Exercise | Sets | Rep Goal |
|---|---|---|
| Squat | 3-4 | 10 |
| Lunge | 3-4 | 10 |
| Leg Curl | 3-4 | 10 |
| Stiff Leg Deadlift | 3-4 | 10 |
| Good Mornings | 3-4 | 10 |
| Standing Calf Raise | 3-4 | 10 |
| Crunches | 5 | 25 |
Arnold Schwarzenegger Workout Variation 2
Three workouts are given each week to each of the major body parts. Arnold Schwarzenegger’s more frequent exercises look a lot like this Arnold Schwarzenegger workout variation, which serves to be a typical example.
1 Day: We focus on your chest, back, and legs
2 Day: Arms and Shoulders
3 Day: Exercises for the chest, back, and legs
4 Day: Arms and Shoulders
5 Day: Exercises for the chest, back, and legs
6 Day: Arms and Shoulders
7 Day: A Day of Rest
Arnold Schwarzenegger Chest, Back, & Legs Workout
| Exercise | Sets | Rep Goal |
|---|---|---|
| Bench Press | 5 | 6-10 |
| Dumbbell Flye | 5 | 6-10 |
| Incline Bench Press | 6 | 6-10 |
| Cable Crossovers | 6 | 10-12 |
| Dips | 5 | Failure |
| Dumbbell Pullover | 5 | 10-12 |
| Wide Grip Pull Up | 6 | Failure |
| T Bar Row | 5 | 6-10 |
| Seated Pulley Row | 6 | 6-10 |
| One Arm Dumbbell Row | 5 | 6-10 |
| Stiff Leg Deadlift | 6 | 15 |
| Squat | 6 | 8-12 |
| Leg Press | 6 | 8-12 |
| Leg Extension | 6 | 12-15 |
| Leg Curl | 6 | 10-15 |
| Barbell Lunge | 5 | 15 |
| Standing Calf Raise | 10 | 10 |
| Seated Calf Raise | 8 | 15 |
| One Leg Dumbbell Calf Raise | 6 | 12 |
| Wrist Curl | 4 | 10 |
| Reverse Barbell Curl | 4 | 8 |
| Wrist Roller Machine | 4 | Failure |
| Non-Stop Abs Training | 30 Minutes | By Instinct |
Arnold Schwarzenegger Shoulders and Arms Workout
| Exercise | Sets | Rep Goal |
|---|---|---|
| Barbell Curl | 6 | 6-10 |
| Seated Dumbbell Curl | 6 | 6-10 |
| Dumbbell Concentration Curl | 6 | 6-10 |
| Close Grip Bench Press | 6 | 6-10 |
| Tricep Pushdown | 6 | 6-10 |
| Barbell French Press | 6 | 6-10 |
| One Arm Dumbbell Tricep Extension | 6 | 6-10 |
| Seated Barbell Press | 6 | 6-10 |
| Lateral Raise | 6 | 6-10 |
| Rear Delt Lateral Raise | 5 | 6-10 |
| Cable Lateral Raise | 5 | 10-12 |
| Standing Calf Raise | 10 | 10 |
| Seated Calf Raise | 8 | 15 |
| One Leg Dumbbell Calf Raise | 6 | 12 |
| Wrist Curl | 4 | 10 |
| Reverse Barbell Curl | 4 | 8 |
| Wrist Roller Machine | 4 | Failure |
| Non-Stop Abs Training | 30 Minutes | By Instinct |
