Arnold Schwarzenegger’s “Austrian Oak” Arm Workout

The “Austrian Oak” sported some of the best arms in the bodybuilding game. 

Research indicates that having well-developed, muscular arms can enhance performance in up to 65% of your exercises (1). Arnold had some of the best arms in bodybuilding, which is why we’re going to review his arm workout. 

Arnold Schwarzenegger, famously known as the “Austrian Oak,” needs no introduction. As one of the greatest bodybuilders of all time, he’s celebrated for his iconic physique from the Golden Era and his numerous competition victories. His influence in the fitness world is so profound that an entire bodybuilding event, the Arnold Sports Festival, is named in his honor.

Schwarzenegger began his journey in bodybuilding at just fifteen and captured the Mr. Universe title by the age of twenty. He went on to win the Mr. Olympia competition seven times, matching the legendary Phil Heath. After retiring from bodybuilding, he transitioned into Hollywood, starring in blockbuster films such as Commando, The Terminator, and The Expendables. His career also led him into politics, where he served as the Governor of California from 2003 under the Republican Party.

What truly sets Arnold apart are his impressive biceps and triceps. This article will delve into the exercises and routines he employed to achieve such remarkable arm development. Read on to discover everything you need to build sleeve-ripping, well-defined arms like Arnold Schwarzenegger.

Arnold Schwarzenegger’s Arm Workout Approach

 

View this post on Instagram

 

A post shared by Arnold Schwarzenegger (@schwarzenegger)

Schwarzenegger’s arm workout approach has always served as a template for building impressive, sleeve-ripping arms. The Austrian Oak had two different approaches for his arm workouts over the years:

• Off-Season Arm Workout
• In-Season Arm Workout 

Off-Season Arm Workout

Schwarzenegger’s off-season arm workout focused on building strength and muscle hypertrophy. When bulking, he did a six-day training split, dedicating at least two days to intense arm training.

The Austrian Oak trained his arms for two hours, performing 30 minutes for forearm exercises and 45 minutes each for triceps and biceps. Schwarzenegger also included high-volume supersets when doing his arm training. Additionally, he started with mass-building workouts like barbell curls before proceeding to isolation exercises like concentration curls.

In-Season Arm Workout 

When prepping for a competition, Schwarzenegger focused on getting the ultimate pump by chiseling every muscle group using supersets and little rest. He tweaked his training from building mass and strength to proper definition and maintenance of his arms.

Schwarzenegger would still use six days a week to train with three days for arms. However, the difference now was he trained his arms twice a day. He also focused on posing just days before a contest. He would stand in front of a mirror, flex his biceps, and hold for two to three minutes. Schwarzenegger did this to have control and build endurance because contest posing is an essential component to bodybuilding success. 

Arnold Schwarzenegger’s Arm Workout Routine

Arnold Schwarzenegger’s arm workout were a combination of compound and isolation exercises. He used mostly free weights to get the job done. Below are his exercises:

Off-Season Arm Workout

Triceps   

Superset — Close-Grip Bench Press & Triceps Pushdown

The close grip bench press works the arms, upper chest, anterior delts, and core muscles. When doing this exercise with a close grip, you place more emphasis on the tricep muscles compared to the standard bench press. If you’re looking to build and tone your tricep muscles to build arm strength and power, the triceps pushdown is also an excellent exercise to try.

Superset — Barbell French Press & Single-Arm Dumbbell Triceps Extension

The barbell French press primarily isolates your tricep muscles and focuses on building size and strength. It also, to a certain degree, works your delts, upper pecs, and core muscles. However, single-arm dumbbell triceps extensions are effective for isolating each side of your tricep muscles. Doing this exercise allows you to build a better mind-muscle connection, which can help with muscle growth leading to bigger and well-defined triceps (2). 

Biceps

Superset — Barbell Cheat Curl & Incline Dumbbell Curl

Barbell cheat curls are effective for building your biceps and forearms. The primary kick about this exercise is it allows you to lift weights that are normally too heavy, taxing the biceps more.

Incline dumbbell curls primarily target the biceps brachii, which is the largest part of the biceps. Compared to regular dumbbell curls, this exercise allows for a greater range of motion by stretching your arms more during the lift.

Superset — Single-Arm Concentration Curls & Alternating Dumbbell Curl

Single-arm concentration curls target and isolate the biceps and forearms. Alternating dumbbell curls, on the other hand, build muscle and address any strength and muscle imbalances. 

In-Season Arm Workout

Single-Arm Overhead Triceps Extension

Single-arm overhead tricep extension primarily works the triceps muscles. Other secondary muscles include the shoulders for stabilization. It’s an effective exercise for isolating each arm to correct imbalances. 

Supersets — Preacher Curl & Lying French Press

Preacher curl uses a preacher bench to isolate and primarily work the biceps and forearms muscles. The goal of the preacher curl is to minimize the use of other muscle groups and solely focus on the biceps. Lying French presses on a bench are a great way to wrap up this superset as they build your triceps with heavier loads. 

Reverse Triceps Pushdown

The only external difference between the reverse triceps pushdowns and tricep pushdowns is the grip used. While the former used an underhand grip, the latter used an overhand grip. However, this activates target muscles differently, as the reverse grip focuses solely on the medial head of the triceps. Regular triceps pushdowns work more on the lateral head of the triceps.

Superset — Reverse Preacher Curl & Barbell Wrist Curl

Using an overhand grip, the reverse preacher curl places more focus on the forearms and wrists. This exercise also works the biceps muscle and helps improve grip strength.

Barbell wrist curls are excellent exercises for strengthening your wrist, extensors, and flexors. This helps improve your grip strength and helps build stronger wrists, which can help prevent injuries, especially when exercising and lifting heavy weights.

Follow Generation Iron on Instagram, Facebook, and Twitter for more bodybuilder workouts!

References

1. Barr, D. (2022). Massive, muscular arms. Human Kinetics eBooks. https://doi.org/10.5040/9781718225367
2. Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7