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Arnold Schwarzenegger Workout Routine


Arnold Schwarzenegger is known for his insane work ethic, which is why he's successful in most things he pursues, whether it's bodybuilding, acting or becoming a politician.

The Arnold Schwarzenegger workout routine below is no different. It's long, it's tough, it's insane. When I did it, it took me about 2-3 hours to complete! That's Arnold for you!

Arnold the bodybuilder is known for his crazy workouts, such going to the beach with his workout partners with just a barbell and plates, and doing squats all day! It's not unusual for Arnold to pass out, puke or fall off his bicycle because his intense workouts.

Arnold's belief is that you get what you put into bodybuilding. The harder you workout the better your results.

Arnold did what others aren't willing to do. He paid the price that other people are not willing to pay. Arnold consciously tricked his mind into thinking pain is pleasure! So whenever he felt pain, he would keep going.

Please keep in mind that the "pain" he's talking about the buildup of lactic acid (or the "pump") and muscle soreness,  NOT the kind of pain you get from injuring yourself. You should always stop immediately if feel any kind of pain resulting from injury. 

Arnold Schwarzenegger Workout Routine

"
I have no fear of fainting. I do squats until I fall
over and pass out. So what? It’s not going to kill
me. I wake up five minutes later and I’m OK."

-Arnold Schwarzenegger


Arnold Schwarzenegger
Seven Time Mr. Olympia (1970-1975, 1980)


Arnold Schwarzenegger's 6-Day Workout 

Here is one of Arnold's insane workouts from the book, Super Routines of the Superstars by Robert Kennedy and Dwayne Hines II:

Monday & Thursday (Thighs, Calves and Waist)

5 supersets of:
Squats (10 reps) + Leg Curls (10 reps)

10 supersets of:
Leg Extensions (15 reps) + Lunges (15 reps)

5 supersets of:
Standing Calf Raises (15 reps) + Situps (15 reps)

5 supersets of:
Leg Raises (15 reps) + Seated Calf Raises (15 reps)

5 supersets of:
Twists (failure) + Wrist Curls (15 reps)

Tuesday & Friday (Back, Chest & Shoulders)

5 supersets of:
Bench Presses (15 reps) + Pullups (10 reps)

5 supersets of:
Barbell Incline Bench Presses (12 reps) + Wide-Grip Barbell Rows (12 reps)

5 sets of:
Pullovers (15 reps)

5 supersets of:
Behind the Neck Presses (12 reps) + Side Lateral Raises (15 reps)

5 supersets of:
Bent-over Lateral Raises (15 reps) + Wrist Curls (15 reps)

5 supersets of:
Calf Raises (15 reps) + Situps (50 reps)

Wednesday & Saturday (Arms)

5 supersets of:
Tricep Cable Pulldowns (10-12 reps) + Dumbbell Curls (10-12 reps)

5 supersets of:
Dumbbell Tricep Extensions (15 reps) + Bicep Curls on Preacher Bench (15 reps)

5 sets of:
Lying Tricep Presses (15 reps) + Dumbbell Concentration Curls (15 reps)

5 supersets of:
Reverse Curls (15 reps) + Wrist Curls (15 reps)


Arnold's Bodybuilding Principles

To assist you in making your own customized Arnold-style workouts, I'm going to quickly identify a few of bodybuilding principles Arnold adheres to.

Arnold Bodybuilding Principle #1: HIGH VOLUME TRAINING

In order to fully fatigue your muscle fibers and trigger new muscle growth, Arnold believes that you need to do lots and lots of sets and repetitions (between 10-15 reps).

Arnold Bodybuilding Principle #2: FREQUENT TRAINING

Arnold doesn't seem to believe in resting too much, as he trains long and often. The workout above is a 6-day workout cycle. When Arnold was competing he used to train every bodypart at least twice a week, sometimes even three times a week!

Arnold Bodybuilding Principle #3: CYCLE EVERY TWO MONTHS

Arnold believed in always shocking your body with new workouts and exercises. He believed that you should give a new training cycle two months to see if it was effective for you.


Arnold Schwarzenegger's Secrets to Success Part 1



Arnold Schwarzenegger's Secrets to Success Part 2




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