Arnold Schwarzenegger is arguably the greatest bodybuilder of all time for a lot of people (though I vote for Larry Scott – I could not disagree with anyone who feels otherwise for the supernova that is Arnold in the bodybuilding pantheon).
This list is the typical exercises that Arnold Schwarzenegger did for each bodypart. I also listed the sets and reps he generally tended to use. As you can see, he worked the major bodyparts quite a bit. In the late 70′s, when Mike Mentzer began advocating less is better, Arnold’s high volume workouts came under a lot of criticism as being too much – overtraining was the word of the day.
In fact, Schwarzenegger’s return for the 1980 Mr. Olympia was pretty much an attempt by Arnold to validate his training philosophy and prove its superiority to Mentzer’s.
Hard to say…
As for frequency, this listing was basically done on 6 day split. But as a general rule I don’t think he really followed one. I’ve read that – at times – he would do double split workouts. He’d hit one bodypart in the morning, and then, come and hit a second bodypart in the afternoon. Understand that this was both his profession and his advocation.
Some things he did recommend:
- Work opposing muscle groups together. Chest with Back, Bis with Tris, etc. He was not much into the pull/push split. One of the reasons he liked opposing groups was the being able to superset exercises. Franco used to recommend this too. You do a set of barbell curls, then immediately do lying EZ curls. It keeps the blood slamming into the whole arm area. It was actually a push/pull workout of a different variety. And there is that whole synergy thing going on there. Who could argue with him?
- Prioritize weak or lagging bodyparts. He would always point out that his calves were his weak spot and that he prioritize doing the calves first with cut off sweat pants so he could see them working and will it to grow.
- Pyramiding either reps or weights.
- Work the big muscles together. A lot of articles – back then – stated that he would work chest/back/legs together on one day. And the next day, he would do shoulders and arms.
- Recommended doing calves, and abs everyday.
He did a lot of sets and spent a lot of time in the gym. But he was unique. Stories of him burning out guys like Callard and Gable are legion. Mentzer and his group talked about being super intense for short period of time. Schwarzenegger was super intense for 2 hours, twice a day.
He was on a different level.
This is not a workout that I would recommend for 99% of us. But if you’re in that small group of elite bodybuilders – what the heck are you doing reading this blog??? – then by all means; give this a shot!
1. Arnold Schwarzenegger Chest Exercises:
- Bench press – 5 sets, 6-10 reps;
- Flat bench flies – 5 sets, 6-10 reps;
- Incline bench press – 6 sets, 6-10 reps;
- Cable crossovers – 6 sets, 10-12 reps, Dips – 5 sets, to failure;
- Dumbbell pullovers – 5 sets, 10-12 reps.
2. Arnold Schwarzenegger’s Back Exercise:
- Front wide-grip chin-ups – 6 sets, to failure;
- T-bar rows – 5 sets, 6-10 reps;
- Seated cable rows – 6 sets, 6-10 reps;
- One-arm dumbbell rows – 5 sets, 6-10 reps;
- Straight-leg deadlifts – 6 sets, 15 reps.
3. Arnold Schwarzenegger’s Legs:
- Squats – 6 sets, 8-12 reps;
- Leg presses – 6 sets, 8-12 reps;
- Leg extensions – 6 sets, 12-15 reps;
- Leg curls – 6 sets, 10-12 reps;
- Barbell lunges – 5 sets, 15 reps.
4. Arnold Schwarzenegger Calves:
- Standing calf raises -10 sets, 10 reps;
- Seated calf raises – 8 sets, 15 reps;
- One-legged calf raises (holding dumbbells) – 6 sets,12 reps.
5. Arnold Schwarzenegger Forearms:
- Wrist curls (forearms on knees) – 4 sets, 10 reps;
- Reverse barbell curls – 4 sets, 8 reps;
- Wrist roller machine – to failure.
6. Arnold Schwarzenegger Biceps Workout:
- Barbell curls – 6 sets, 6-10 reps;
- Seated dumbbell curls – 6 sets, 6-10 reps;
- Dumbbell concentration curls – 6 sets, 6-10 reps.
7. Arnold Schwarzenegger Triceps Exercises:
- Close-grip bench presses (for the all three heads) – 6 sets, 6-10 reps;
- Pushdowns (exterior head) – 6 sets, 6-10 reps ;
- Barbell French presses (interior head) – 6 sets, 6-10 reps ;
- One-arm dumbbell triceps extensions (exterior head) – 6 sets, 6-10 reps.
8. Arnold Schwarzenegger Shoulder Training:
- Seated barbell presses – 6 sets, 6-10 reps;
- Lateral raises (standing) – 6 sets, 6-10 reps;
- Rear-delt lateral raises – 5 sets, 6-10 reps ;
- Cable lateral raises – 5 sets, 10-12 reps.
9. Arnold Schwarzenegger Ab Training:
- 1/2 hour of nonstop ab exercises – changed or rotated constantly.
- Roman chair situps;
- Hanging leg raises;
- Lying leg raises;
- Bent leg sit-ups;
- Ab crunches;
- etc.
