Arnold

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10/10/12

Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. – Arnold Schwarzenegger’s Worko…

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Arnold Schwarzenegger’s Workout
Routine
Iron Hercules

July 2 5 , 2 0 0 9

3

MISC

NUTRITION

Search

35

Body building W orkout
s

Tw eet

Arnold Schwarzenegger’s high
volume workout routine. This routine

7

was featured in a 1991 issue of Muscle
Mag.

Monday, Wednesday, Friday
Chest:
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

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Back:
Front wide-grip chin-ups – 6 sets, to failure
T-bar rows – 5 sets, 6-10 reps
Seated pulley rows – 6 sets, 6-10 reps
One-arm dumbbell rows – 5 sets, 6-10 reps
Straight-leg deadlifts – 6 sets, 15 reps

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

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10/10/12

Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. – Arnold Schwarzenegger’s Worko…
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Abs:
Nonstop instinct training for 30 minutes

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Tuesday, Thursday, Saturday
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Biceps:
Barbell curls – 6 sets, 6-10 reps
Seated dumbbell curls – 6 sets, 6-10 reps
Dumbbell concentration curls – 6 sets, 6-10 reps
Triceps:
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
Shoulders:
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
Calves and Forearms:
Same as Monday, Wednesday and Friday Abs:
Same as Monday, Wednesday and Friday.

COMMENTS
4 W ay st
o GetF reaking Hug e

June 0 6 , 2 0 1 0

1 2 0

1 0 ReasonsSt
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Him self

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ines

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Arnold Schwarzeneg g er"sW orkoutRout
ine

July 2 5 , 2 0 0 9

3 5

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> > Ronnie Colem an W orkoutRout
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> > Jay Cut
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ines
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Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. – Arnold Schwarzenegger’s Worko…
Prev

1

2

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N ex t

R ahulV erm a O ct
ober1 , 2 0 1 2 at9 : 2 4 am - Reply
M onday

Biceps Arm

Tuesday

Triceps

W ednesday
Thursday
F riday

POPULAR ARTICLES

Chest
Back

Thai

Sat Shoulder
L ike orD islike:
0

2

ben 1 0 Aug ust2 7 , 2 0 1 2 at1 1 : 1 3 pm - Reply
ihave been t
raining t
hisrout
ine and it
sg oing w ellin t
hree m ont
hs.
L ike orD islike:
4

> > Serg io O liva Training Rout
ine
> > BillK azm aierTraining Rout
ine
> > St
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ine

>>
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4 W ay sTo G etF reaking Hug e
F ullbody W orkout
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D et
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Hig h Volum e Training
W endlerW est
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U nderst
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Big g estBody building Arm s
7 ( Plus7 ) Body building E x ercises
1 0 Bulk Rout
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3

N ick July 1 7 , 2 0 1 2 at6 : 4 3 am - Reply
bestrout
ine ever: )
M onday - chest
Tuesday - back
W ednesday - shoulders/ t
raps
Thursday - core
F riday - arm s
Sat
urday - leg s
orsam e ex ceptno ex t
raarm sday and include t
ricepson chestday and bicepson backday
Hotdebat
e. W hatdo y ou t
hink?
3

7

g row July 1 0 , 2 0 1 2 at1 2 : 4 3 pm - Reply
O k, I have been doing ex act
ly w hatarnoldsrout
ine isnow and I feelt
w ice asg ood. t
hanks
PopularCom m ent
. L ike orD islike:
7

2

Scot
tJune1 2 , 2 0 1 2 at1 0 : 5 6 pm - Reply
Isitm e orist
hisrout
ine sug g est
ing doing calves, forearm sand abs6 day saw eek? Thatseem sabitm uch
w it
h no rest
.
PopularCom m ent
. L ike orD islike:
9

3

R ick M ay 1 3 , 2 0 1 2 at1 0 : 3 4 am - Reply
M y rout
ine
M onday
core, abs, chest
, biceps, reardelt
s.
W ednesday
core, abs, leg s, t
riceps, frontdelt
s.
F riday
core, abs, chest
, biceps, forearm s, obliques.
Sunday
abs, cardio.
D oesany one have any ideason how I can chang e t
hisup. Cheers
Hotdebat
e. W hatdo y ou t
hink?

1 1

1 3

hench- m an M arch6 , 2 0 1 2 at2 : 0 5 pm - Reply
Hidden due t
o low com m entrat
ing . Clickhere t
o see.

muscleandbrawn.com/arnold-schwarzeneggers-workout-routine/

3/5

10/10/12

Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. – Arnold Schwarzenegger’s Worko…
Poorly - rat
ed. L ike orD islike:

1 4

4 2

hunt
erApril2 1 , 2 0 1 2 at2 : 5 0 am - Reply
t
he Arnold proven 5 x 5 isbestform assg ain. Aft
erm assreached t
hen g o t
o 5 x 1 2 or3 x
1 2 - 1 5 w hat
every ou prefer. Also, w hatisy ouroverag e 5 0 plan dude?
Hotdebat
e. W hatdo y ou t
hink?
6

7

P aulF ebruary 2 2 , 2 0 1 2 at2 : 3 0 pm - Reply
Hidden due t
o low com m entrat
ing . Clickhere t
o see.
Poorly - rat
ed. L ike orD islike:
6

2 7

M ick M adden F ebruary 2 3 , 2 0 1 2 at1 : 5 4 pm - Reply
W elcom e t
ot
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ernetw here any old idiotcan ruin an int
ellig entconversat
ion.
Yourm om probably hasbig g erarm st
han y ou. St
illplay ing E verquestin y ourbasem ent
?
PopularCom m ent
. L ike orD islike:

2 8

7

Cart
er, D O ct
ober4 , 2 0 1 1 at3 : 5 7 pm - Reply
m y rout
ine is
Back/ Biceps
chest
/t
riceps
leg s/ sholders
N everm issaleg day even t
houg h itsucksineverreally w orked outleg st
hatm uch unt
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ake PH?sand
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BIF YO U F IN D THE W O RL D O N YO U R SHO U L D E RS RE P ITB
PopularCom m ent
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2 1

8

ax April1 6 , 2 0 1 2 at6 : 0 8 pm - Reply
w hat
sph im int
rest
ed ?
PopularCom m ent
. L ike orD islike:
5

1

St
ucaz z April2 3 , 2 0 1 2 at1 : 3 0 am - Reply
Pro Horm ones
PopularCom m ent
. L ike orD islike:
6

1

scot
tJune1 1 , 2 0 1 1 at4 : 3 8 am - Reply
The bestw ay it
hinkt
o g o aboutt
hissortof t
raining ist
o splititup so forex am ple.
m onday :
chest
,t
riceps, upperback
t
uesday :
leg s, low erback, biceps.
w ednesaday :
shoulders, abs, forarm s
t
hen repeatt
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hursday , friday and sat
urday . reston sunday . t
hisisw hatw orksbestform e.
PopularCom m ent
. L ike orD islike:

3 4

1 4

muscleandbrawn.com/arnold-schwarzeneggers-workout-routine/

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Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. – Arnold Schwarzenegger’s Worko…

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