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Sunday, September 26, 2010

Arnold Schwarzenegger’s Workout Routine

Arnold Scwarzenegger – Mr Olympia 1970 – 1975, 1980
Arnold Schwarzenegger mr olympia

 arnold-armArnold Schwarzenegger and franco columbuArnold Schwarzenegger bicep pose

This is a sample bodybuilding workout routine Arnold frequently used, as featured in Muscle Mag - October 1991.

MON, WED, FRI

Chest

Arnold Schwarzenegger weight dippingArnold_Schwarzenegger_pullover

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

Back

Arnold_Schwarzenegger_powerlifting_deadlifts_bottom_techniquearnold-back

Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs

Arnold squatarnold_leg extension

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

Calves

Arnold Schwarzenegger calves raisearnold_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

Forearms

arnold-forearmsarnold-schwarzenegger-big

Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs

arnold-schwarzenegger-absArnold_Schwarzenegger_abs

Nonstop instinct training for 30 minutes

*****

TUES, THURS, SAT

Biceps

arnoldschwarzenegger227Arnold Schwarzenegger incline curl

Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps

Arnold Schwarzenegger tricep pushdownarnold-schwarzenegger-rope pushdown

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

Shoulders

arnold-schwarzenegger-dumbbell-press19-arnold-schwarzenegger-deltoid-lateral-cable

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

Calves and Forearms
Same as Monday, Wednesday and Friday

Abs
Same as Monday, Wednesday and Friday.

arnold-schwarzenegger drinkArnoldandSly

http://www.askmen.com/sports/bodybuilding_60/69c_fitness_tip.html

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