Arnold Schwarzenegger’s workouts are legendary for their intensity and effectiveness. Here are some of the best workouts that have helped shape his iconic physique:
1. Chest & Back Superset Workout
Arnold loved to superset opposing muscle groups to maximize efficiency and pump.
- Bench Press: 5 sets of 10 reps
- Pull-Ups: 5 sets to failure
- Incline Bench Press: 5 sets of 10 reps
- Bent-Over Rows: 5 sets of 10 reps
- Dumbbell Flyes: 5 sets of 10 reps
- T-Bar Rows: 5 sets of 10 reps
2. Arnold’s Arm Workout
For those massive arms, Arnold followed high-volume routines.
- Barbell Curls: 5 sets of 8-12 reps
- Seated Dumbbell Curls: 5 sets of 8-12 reps
- Concentration Curls: 5 sets of 8-12 reps
- Skull Crushers: 5 sets of 8-12 reps
- Triceps Dips: 5 sets to failure
- Cable Tricep Extensions: 5 sets of 8-12 reps
3. Shoulders Workout
Arnold’s shoulder routine was all about creating that 3D look.
- Overhead Press (Arnold Press): 4 sets of 8-10 reps
- Lateral Raises: 4 sets of 8-10 reps
- Front Raises: 4 sets of 8-10 reps
- Rear Delt Flyes: 4 sets of 8-10 reps
- Upright Rows: 4 sets of 8-10 reps
4. Leg Workout
Arnold’s leg routine was grueling, ensuring a balanced and powerful physique.
- Squats: 6 sets of 10 reps
- Leg Press: 4 sets of 10 reps
- Lunges: 4 sets of 10 reps per leg
- Leg Curls: 5 sets of 10 reps
- Standing Calf Raises: 5 sets of 15 reps
- Seated Calf Raises: 5 sets of 15 reps
5. Abs Workout
Arnold incorporated abs into his routine almost daily.
- Sit-Ups: 5 sets of 25 reps
- Leg Raises: 5 sets of 25 reps
- Crunches: 5 sets of 25 reps
- Hanging Leg Raises: 5 sets of 25 reps
Training Tips from Arnold:
- High Volume: Arnold believed in a high volume of sets and reps to fully exhaust the muscle.
- Supersets: He frequently used supersets to increase intensity and efficiency.
- Mind-Muscle Connection: Arnold emphasized focusing on the muscle being worked to maximize growth.
These workouts are intense and require dedication, but they’re a great way to build a physique reminiscent of the Austrian Oak himself!