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Arnold Schwarzenegger Workout

The grand-daddy (almost literally now) of all movie bodies. The most famous bodybuilder of all time. The man who is arguably to credit with bringing fitness out of the dark iron dungeons of the pre-80′s gym scene and to the masses.

Without Arnold popularizing weight-training in the 70′s – up until that point, people thought it was for wierdo’s and ‘gay’s’ – where would the fitness industry be today? And how would those of us who lived through the 80′s have made it out alive through all those male-perms and stone-wash jeans without Arnold leading the way, guns blazing (both kinds).

If you haven’t already seen it, Pumping Iron should be the first stop for anybody who works out and claims to be fully male. Pumping Iron is regarded by many as the greatest sports documentary of all time. Not just for the incredible insight into the – at the time – strange world of body building, but for the humor, the mind-games, the discovery of the soon-to-be biggest star in the world, and the fantastic quotes ….

Women might protest that ‘too much muscle is gross’, but – as we now know – when Arnold’s around, panties drop. A thick chest and abnormally large biceps can do wonders for a strange accent and a head like an easter island statue.

Arnold has actually been called by the Guiness Book of World Records ”the most perfectly developed man in the history of the world.” Not a bad title to carry around.

And with these stats, who could argue it?

  • Height:  6’2″
  • Arms:  22″
  • Chest:  57″
  • Waist:  34″
  • Thighs:  28.5″
  • Calves:  20″
  • Weight (off season):  260 lbs.
  • Weight (competition):  235 lbs.

His chest to waist ratio in his prime was unreal.

If anyone knows what it takes to build muscle it’s Arnold. Note: for those people who roll their eyes and moan that ‘he did it with steroids’: Steroids don’t magically make muscle appear – they’ll shrink your balls and maybe give you a touch of gyno – but it takes encyclopedic knowledge of training and nutrition to get to where Arnold got. Which is why the Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding sits on the shelf of any bodybuilder who knows what’s good for him.

The book has every exercise and training tip you’ll ever need to build a better body. And like Arnold, it’s HUGE. If you’re thinking of investing in some training books this should be at the top of your list.

Another great book by Arnold is Arnold: The Education of a Bodybuilder. There’s a 5000 calorie a day diet in the book for bulking that’ll make you feel like a kid in a candy store!


Too old school for ya? You want more modern training methods? Spend all day trying to invent new exercises if you like, but it all comes back to the basics. Lift heavy and eat big and you will grow.

Here’s an example of an Arnold Schwarzenegger Workout for biceps and chest:

Biceps: Mon/Wed/Fri

  • Barbell curls 6 x 6-10 reps
  • Seated dumbbell curls 6 x 6-10 reps
  • Dumbbell concentration curls 6 x 6-10 reps

Chest: Tues/Thurs/Sat

  • Bench press 5 x 6-10 reps
  • Flat bench flyes 5 x 6-10 reps
  • Incline bench press 6 x 6-10 reps
  • Cable crossovers 6 x 10-12 reps
  • Dips (weighted) 5 x to failure
  • Dumbbell pullovers 5 x 10-12 reps

As you can see, Arnold trained body parts up to 3 times a week. More than mere mortals could probably get away with. But if you want biceps like Arnold Schwarzenegger you have to train past your limits.

This of course is just a sample of one of many workouts Arnold used to build the world’s best body. It would be futile to try to impart even a fraction of the information you would gain by just getting his book on this page. So just get the book .. do it.. now!

There are many workouts on this site that you can use and apply to your own training, but nothing is better than having a book by someone who did it, that covers everything you’ll ever need to know. Need some ideas for chest exercises? Flick through to the chest section and Arnold gives you a range of exercises to build into your workout and detail on exactly how you’ll benefit. Every body part is covered from every angle. Another pretty knowledgeable fellow you might want to consult with is one Sly Stallone.

Aside from possibly getting a decent nutrition program, a book like The Encyclopedia of Modern Bodybuilding should cover everything else. Read it cover to cover.

And you could look like this at 56 too …

Good Luck …

 

 

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