Arnold Schwarzenegger Workout


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Arnold Schwarzenegger Bodybuilder Workout Routine

Arnold Schwarzenegger Workout

If you're a bodybuilder then you'll know the 7 time Mr. Olympia Arnold Schwarzenegger very well. Arnold's training was intense with lots of volume as well as frequency, he believed strongly in training the same body-part twice a week just like his partner Franco Columbu did.

We won't go into any detail how Arnold's training changed over those 7 Mr. O titles that he won, instead we are going to list the type of intensity that Arnold would train with by listing his split training routine that he used to add more and more muscle to his frame.

You will see below that this 7 time Mr. Olympia winner trained with a very high frequency hitting the same body-part 2 or 3 times every week with a high volume. Arnold stood 6'2" and competed at around 235lbs showing off his 22 arms which he got by doing deadlifts with 710lbs, bench pressing over 440lbs and squatting with 470lbs.

In this first variation in his cycle you'll see Arnold would train the same body-part twice a week and not three times, this variation listed below is what was featured in his extremely well read New Encyclopedia of Modern Bodybuilding written by Arnold himself and Mr. Bill Dobbins.

Day 1: Chest and Back
Day 2: Shoulders and Arms
Day 3: Legs and Lower Back
Day 4: Chest and Back
Day 5: Shoulders and Arms
Day 6: Legs and Lower Back
Day 7: Rest

It needs to be noted that Arnold strongly believes in training to the point of failure which he would do by selecting weights that would get him to reach the point of failure at around 10 reps but only when doing the first set of each movement. This is an important note to novice bodybuilders who will train to failure on every set and land up over-training.

Days 1 and 4 training Chest and Back:

Bench Press: 3-4 x 10
Incline Bench Press: 3-4 x 10
D/B Pullovers: 3-4 x 10
Chin Ups: 3-4 x 10
B/B Bent-over Rowing: 3-4 x 10
Deadlift: 3-4 x 10
Crunches: 5 x 25

Days 2 and 5 training Shoulders and Arms:

B/B Clean and Press: 3-4 x 10
D/B Lateral Raises: 3-4 x 10
Upright Row s: 3-4 x 10
Military Press: 3-4 x 10
Standing Barbell Curls: 3-4 x 10
Seated D/B Curls: 3-4 x 10
Close-grip Bench Press: 3-4 x 10
Standing B/B Triceps Extensions: 3-4 x 10
Wrist Curls: 3-4 x 10
Reverse Wrist Curls: 3-4 x 10
Reverse Crunches: 5 x 25

Days 3 and 6 training Legs and Lower Back:

Squats: 3-4 x 10
Lunges: 3-4 x 10
Leg Curls: 3-4 x 10
Stiff Leg Deadlift: 3-4 x 10
Good Mornings: 3-4 x 10
Standing Calf Raises: 3-4 x 10
Crunches: 5 x 25


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