Best Arnold workouts Plan

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arnold schwarzenegger when he weas kid
arnold schwarzenegger when he weas kid

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.

Chest
  • 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

Back Workout cover image

2. Arnold’s Arm Workout

best fitness tattoo Biceps tattoo
best fitness tattoo Biceps tattoo

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 shoulder press workout image
arnold shoulder press workout image

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 body weight squats

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 bent leg raise

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!