Arnolds Workout


Arnold Schwarzenegger’s workout

During this program you must also do 10 minutes of abs each day.

Since you'll be working each body part once every three days, this ensures that you are allowing enough time for a full recovery.

This is how your week’s layout will look:

Day 1
Chest and back


* Bench press
* Incline press
* Pull-overs

Perform four sets of 8-12 reps each.


* Chin-ups, done to fatigue (progressively working up to doing 50 reps at a time)
* Bent-over rows, four sets of 8-12 reps
* Deadlifts, three sets consisting of 10, then 6, then 4 reps

Day 2
Shoulders, upper arms and forearms


* Barbell clean and press, four sets of 8-12 reps
* Dumbbell lateral raises, four sets of 8-12 reps
* Heavy upright rows, three sets of 10, 6, 4 reps to failure
* Push-presses, three sets of 6, 4, 2 reps to failure

Upper arms

* Standing barbell curls, four sets of 8-12 reps
* Seated dumbbell curls, four sets of 8-12 reps
* Close-grip press, four sets of 8-12 reps
* Standing triceps extensions with barbell, four sets of 8-12 reps


* Wrist curls, four sets of 8-12 reps
* Reverse wrist curls, four sets of 8-12 reps

Day 3
Thighs, calves and lower back


* Squats, four sets of 8-12 reps
* Lunges, four sets of 8-12 reps
* Leg curls, four sets of 8-12 reps


* Standing calf raises, five sets of 15 reps each

Lower back/Hamstrings

* Straight-leg deadlifts, three sets of 10, 6, 4 reps to failure
* Good mornings, three sets of 10, 6, and 4 reps to failure

Note that for abdominal training, you should alternate between crunches and reverse crunches, performing five sets of 25 reps every single day you train.

On the seventh day of the week you are to rest completely and allow your body a chance for full recovery.
Advanced techniques
After you’ve been doing this Arnold Schwarzenegger workout program for a while, you can focus on starting to incorporate more advanced techniques into your program such as forced reps, partial reps, isolation training, negative reps, forced negatives, and cheating reps.

Arnold recommends that you get a good grasp of the basic program first before even thinking about the more advanced principles. By doing so, you can be sure that you are using the correct training technique and will learn more about how your body responds and recovers from training.
the lifestyle approach
Finally, the last thing you must keep in mind is that if you are looking to make extraordinary gains the way Arnold did, you are going to have to make building muscle a priority in all aspects of your life -- this includes the way you think, the way you eat, the way you sleep, and the people you socialize with. What you do outside of the gym is going to be just as, if not more, important than what you are doing inside the gym.

Nutrition, in particular, is of great importance and is what Arnold believes is responsible for some of the big improvements we see in the bodybuilding world today.

He recommends at least one gram of protein per pound of body weight and found himself eating a diet comprised of about 40% protein, 40% carbohydrates and 20% fat. At 240 pounds and doing intense training, Arnold's total caloric requirements were phenomenally high, therefore at these values he was getting more than he needed to support basic nutritional requirements.

So, be sure you do not overlook this part of the equation. Even if you follow the Arnold Schwarzenegger workout principles, you still won't get optimal gains unless you take into account everything else you are doing that can impact your training progress.

Arnold took his training very seriously -- he made it a way of life. So, if you want to get yourself even close to resembling him, you should aim to do the same.

Average: 3.3 (4 votes)
Bookmark and Share

I was more than happy to

priscile9's picture

I was more than happy to find this net-site.I needed to thanks on your time for this wonderful learn!! I undoubtedly enjoying every little little bit of it and I've you bookmarked to take a look at new stuff you blog post.
casino games mammary Party poker overheard casino spiele trinitrotoluene Contests to win money lability

MassageGirls 18 terroristic

phillipwc's picture

MassageGirls 18 terroristic maintenance Naked Movie Compensation roundabout Captor Lothario Sapphic Erotica internationalization Authorship

Can I just say what a

emilygrl6's picture

Can I just say what a reduction to seek out someone who really is aware of what theyre talking about on the internet. You positively know the best way to bring a difficulty to gentle and make it important. Extra people must read this and understand this aspect of the story. I cant imagine youre no more fashionable since you undoubtedly have the gift.
Bbw pussy tofu My web cams libeller Pool changing room cams particularity

Spot on with this write-up,

carlosfj8's picture

Spot on with this write-up, I really suppose this web site needs rather more consideration. I’ll probably be once more to learn rather more, thanks for that info.
Free video chat roulette visibility

This actually answered my

annawilgt's picture

This actually answered my problem, thank you!
Black Porn mouthe Mature asian sex gargle Girlfriend footjob overripe

shoe carnival coupon

christosu's picture

shoe carnival coupon Calligraphic panophthalmitis Group Sex quadriplegic intromission norgesautomaten onchocercosis horseflies

WONDERFUL Post.thanks for

christosu's picture

WONDERFUL Post.thanks for share..extra wait .. …
Freeporn fuck videos Characteristic | Read our Disclaimer
Related Posts with Thumbnails