Arnold Schwarzenegger Workout Routine

Arnold shared his fitness plan in his latest wellness newsletter reported Mens Health. And its a 3-day full body routine.

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He does chest and back one day followed by biceps triceps and shoulders the next and an entire day focusing on legs.

Arnold schwarzenegger workout routine. Smith machine Military press 3 to 4 sets of 20 reps. Upright rows 3 to 4 sets of 20 reps. Then biceps triceps and shoulders.

45 minutes for triceps 45 minutes for biceps and 30 minutes for forearms in that order. Shoulder shrugs 3 to 4 sets of 20 reps. Along similarly predictable lines the Arnold Schwarzenegger workout plan and training routine is focussed primarily on muscle building.

When bulking up Schwarzenegger would follow a six-day split hitting arms twice per week. It was called The Golden 6 Workout. These days he writes he trains 6 days a week focusing on chest and back one day.

Exercise Sets Rep Goal Chest 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 Back 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 Legs Squat 6 8 - 12 Leg Press 6 8 - 12 Leg Extension 6 12 - 15. Calves standing calf raise 10 sets 10 reps seated calf raise 8 sets 15 reps and one leg dumbbell calf raise 6 sets 12 reps Forearms wrist curl 4 sets 10 reps reverse barbell curl 4 sets 8 reps and wrist roller machine 4 sets failure Other Arnold Schwarzenegger workout routines include. ARNOLDS OFF-SEASON ROUTINE.

Dont Wait - Let GetApp Help You Find The Perfect Software For Your Business Needs. Arnold Schwarzenegger Shoulders Workout. One-arm Side lateral pulley raise 3 to 4 sets of 20 reps.

Arnold Schwarzeneggers workout routine known as Golden Six is a 3 day beginner bodybuilding routine that can be run indefinitely. Incredibly each arm workout would take a full two hours. Arnold used it early in his training career.

Dont Wait - Let GetApp Help You Find The Perfect Software For Your Business Needs. Arnold dumbbell press 3 to 4 sets of 20 to 30 reps. The Terminator star says he workouts 6 days a week and targets specific body parts during each visit.

Ad Workout Exercise That You Can Even Use From Your Living Room. Even though biceps are a relatively small muscle group Arnold typically trained them at about the same volume as bigger body parts and with the heaviest weights he could possibly manage. Ad Get the Workout Programs your competitors are already using - Start Now.

Its a brutal program to say the least though dont take that to mean you shouldnt give it your best shot. It was used in the early days of Schwarzeneggers training before he started higher volume training programs. Which reminds of the legend Mike Mentzer who also used and recommended 3-day full-body training plans especially earlier in his career.

Then he repeats the sequence. Dumbbell front raises 3 to 4 sets of 20 reps. To achieve full development Arnold always included in his routine at least one exercise such as a dumbbell curl in which his palm rotated up supinated as he lifted the weight.

The severity of using absolute maximum poundage for each exercise of this. A typical chest and back. Arnolds Golden 6 3-Day Full-Body Workout.

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