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Arnold Schwarzenegger 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 pulley 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
Wright 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






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