web analytics
Body Building — November 1, 2010 at 11:42 pm

Arnold Workout

0 Flares 0 Flares ×

The Legend of Bodybuilding, Arnold Schwarzenegger, left a legacy in almost every gym. His workout routine was a subject of constant change and flux. Always challenging his muscles and motivation, he made fewer repetitions with a small time gap between sets and sometimes exercising twice a day.

Arnold Workout:
Arnold Workout

The following workout routine is the normal or let say, the routine that Arnold worked around. He changed sets, repetitions and exercises constantly. This is his weekly workout routine; it is to be taken seriously and not recommended for intermediates or rookies.

Mondays, Wednesdays and Fridays

Chest Workout:
Bench press 5 sets x 6-10 repetitions
Flat bench flyes 5 sets x 6-10 repetitions
Incline bench press 6 sets x 6-10 repetitions
Cable crossovers 6 sets x 10-12 repetitions
Dips (body weight) 5 sets x failure
Dumbell pullovers 5 sets x 10-12 repetition s

Back Workout:
Wide-grip chins (to front) 6 sets x failure
T-bar rows 5 sets x 6-10 repetitions
Seated pulley rows 6 sets x 6-10 repetitions
One-arm dumbell rows 5 sets x 6-10 repetitions
Straight-leg deadlifts 6 sets x 15 repetitions

Legs Workout:
Squats 6 sets x 8-12 repetitions
Leg press 6 sets x 8-12 repetitions
Leg extensions 6 sets x 12-15 repetitions
Leg curls 6 sets x 10-12 repetitions
Barbell lunges 5 sets x 15 repetitions

Calves Workout:
Standing calf raises 10 sets x 10 repetitions
Seated calf raises 8 sets x 15 repetitions
Oneplegged calf raises (holding dumbells) 6 sets x 12 repetitions

Forearms Workout:
Wrist curls (forearms on knees) – 4 sets, 10 repetitions
Reverse barbell curls – 4 sets, 8 repetitions
Wright roller machine – to failure

Abs Workout:
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

Arnold Workout:
Arnold Workout

Tuesdays, Thursdays and Saturdays

Biceps Workout:
Barbell curls 6 sets x 6-10 repetitions
Seated dumbell curls 6 sets x 6-10 repetitions
Dumbell concentration curls 6 sets x 6-10 repetitions

Triceps Workout:
Close-grip bench presses 6 sets x 6-10 repetitions
Pushdowns 6 sets x 6-10 repetitions
French press (barbell) 6 sets x 6-10 repetitions
One-arm triceps extensions (dumbell) 6 sets x 6-10 repetitions

Shoulders Workout:
Seated barbell presses 6 sets x 6-10 repetitions
Lateral raises (standing) 6 sets x 6-10 repetitions
Rear-delt lateral raises 5 sets x 6-10 repetitions
Cable lateral raises 5 sets x 10-12 repetitions

Leave a Reply

Your email address will not be published. Required fields are marked *

*

237,112 Spam Comments Blocked so far by Spam Free Wordpress

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

0 Flares Facebook 0 Twitter 0 StumbleUpon 0 Pin It Share 0 Email -- Email to a friend 0 Flares ×