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Arnold Schwarzenegger Workout Routine

Born and brought up in Austria, Arnold Schwarzenegger is an American based professional bodybuilder, who has won the title of Mr. Universe title at age of 20 Mr. Olympia contest seven times in the row. Born on July 30, 1947 he is also an actor, producer, director, businessman, investor, and politician.
Arnold began with his weight training at the age of 15 and has regained a highly regarded position in the sport and has also written books and articles for the same.

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Arnold_Schwarzenegger

Nicknamed as the “Austrian Oak” and the “Styrian Oak” in his bodybuilding days, he stands as a perfect Idol for all the upcoming bodybuilders today.

He won the Junior Mr. Europe contest in the year 1965 and that is when his quest for wins started. In 1970 he won his first Mr. Olympia title and repeated his victory in1971, 1972, 1973, 1974, 1975 and 1980. After this contest, Arnold Schwarzenegger announced his retirement from professional bodybuilding leaving behind his numerous remarkable winnings. In total he won 5 Mr. Universe titles and 7 Mr. Olympia titles during his career.
Therefore, Arnold Schwarzenegger workout routine has been discussed below.

Arnold Schwarzenegger

Physical Stats

Arnold Schwarzenegger Height: 6’2’’

Arnold Schwarzenegger Weight:

Competition Weight: 235 lbs.

Off season weight: 250 lbs

Chest: 57″

Arms: 21″

Thighs: 27″

Calves: 20″

Waist: 34

 

Arnold Schwarzenegger Workout Routine

Arnold’s fitness regime has been identified under two variations namely, original regime and the modified regime.

I. Original Regime

  • Monday and Thursday (Day 1 and day 4)

  CHEST
3-4 Sets of Bench press of 10 reps
3-4 sets of Incline Bench press of 10 reps
3-4 sets of Dumbbell pullover  of 10 reps

 BACK
3-4 sets of Deadlift of 10 reps
3-4 sets of Bent Over rows of 10 reps
3-4 sets of Chin ups of 10 reps

ABS
5 sets of Crunches of 25 reps

arnold_schwarzenegger

  • Tuesday and Friday (Day 2 and Day 5)

SHOULDERS
3-4 sets of Military press of 10 reps
3-4 sets of Barbell press of 10 reps
3-4 sets of Upright rows of 10 reps
3-4 sets of Dumbbell Lateral Raise of 10 reps

ARMS
3-4 sets of Standing Barbell curls of 10 reps
3-4 sets of Seated Dumbbell curls of 10 reps
3-4 sets of Close grip bench press of 10 reps
3-4 sets of Triceps extension of 10 reps
3-4 sets of Wrist curls of 10 reps
3-4 sets of Reverse Wrist curls of 10 reps

ABS
5 sets of Crunches of 25 reps

  • Wednesday and Saturday (Day 3 and Day 6)

LOWER BACK
3-4 sets of Deadlift of 10 reps
3-4 sets of Good mourning of 10 reps

LEGS
3-4 sets of Squats of 10 reps
3-4 sets of Lunges of 10 reps
3-4 sets of Leg curls of 10 reps
3-4 sets of Standing calf raise of 10 reps

ü  Abs
5 sets of Crunches of 25 reps

arnold_schwarzenegger-

II. Modified Regime

  • Monday Alternate

CHEST
3-4 sets of Bench press of 10-12 reps
6 Sets of Incline Bench press of 10-12 reps
3-4 sets of Dumbbell fly of 10-12 reps
3-4 sets of Dips of 10-12 reps
3-4 sets of Dumbbell pullover of 10-12 reps
6 Sets of cable crossovers of 10-12 reps

BACK
6 sets of Pull ups of 10-12 reps
6 sets of Deadlift of 10-12 reps
6 sets of Seated pulley rows of 10-12 reps
6 sets of T bar rows of 10-12 reps
6 sets of one arm Dumbbell rows of 10-12 reps

LEGS
6 sets of Squats of 10-12 reps
6 sets of Lunges of 10-12 reps
6 sets of Leg Press of 10-12 reps
6 sets of Leg curls of 10-12 reps
6 sets of Leg extension of 10-12 reps
10 sets of Standing Calf Raise of 10-12 reps
6 sets of Seated Calf Raise of 10-12 reps

ABS
Spontaneous crunches for 30 minutes

arnold-schwarzenegger-bo

  • Tuesday Alternate

ARMS
6 sets of Barbell curl of 10-12 reps
6 sets of Seated Dumbbell curl of 10-12 reps
6 sets of Concentration curls of 10-12 reps
6 sets of Close Grip Bench Press of 10-12 reps
6 sets of Triceps Push down of 10-12 reps
6 sets of Barbell French Press of 10-12 reps
4 sets of Wrist curls of 10 reps
4 sets of Roller machine of 10 reps
4 sets of Reverse Barbell curls of 10 reps

SHOULDERS
5 sets of Barbell press of 10-12 reps
5 sets of Lateral press of 10-12 reps
5 sets of Cable lateral Raise of 10-12 reps
5 sets of Delt raise of 10-12 reps

ABS
Spontaneous crunches for 30 minutes

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