The following weight training routine is one that Arnold Schwarzenegger used later in his career. It is typical of the training style that Arnold Schwarzenegger preferred, i.e. many sets, lots of work, lots of time in the gym.
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.
Subiecte
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