Arnold Schwarzenegger

I can’t leave out Arnold! He’s the man :)

ARNOLD SCHWARZENEGGER

Bodybuilder, actor, filmmaker, businessman, investor, politician,

writer, activist, philanthropist

Website: http://schwarzenegger.com/

Twitter: @Schwarzenegger

Facebook: https://www.facebook.com/arnold

About

Born in Austria in 1947, Schwarzenegger began weight training at the age of 15. He won the Mr. Universe title at age 20 and went on to win the Mr. Olympia contest seven times. Schwarzenegger has remained a prominent presence in bodybuilding and has written many books and articles on the sport. Schwarzenegger gained worldwide fame as a Hollywood action film icon. He was nicknamed the “Austrian Oak” and the “Styrian Oak” in his bodybuilding days, “Arnie” during his acting career, and “The Governator” since the start of his political career.

Weekly Workout

This workout 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

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

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

Abs:

  • Nonstop instinct training for 30 minutes

Tuesday, Thursday, Saturday

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
  • 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.