The Austrian Oak of workouts.
The Austrian Oak of workouts.What better way to start off the week than to highlight one of the most famous bodybuilders of all time. Not only did he win Mr. Olympia seven times, he also put bodybuilding into the spotlight and became an international icon.
So to honor this man we are going to give you a breakdown of the workout training routine that got him to the top. To start, here are Arnold’s top form measurements:
Arms: 22 inches
Chest: 57 inches
Waist: 34 inches
Weight: 235 pounds
Height: 6’2″
Mr. Olympia: 7 time winner (1970-75, 1980)
And now on to Arnold’s routine. This workout regimen isn’t for the faint of heart. Arnold became an icon for a reason and pushed himself to the very pinnacle of his body’s limits. There are different variations of Arnold’s routine. He changed it up constantly, trying everything – mixing and matching so that he can lift what works best for him at a certain point in time. But even with these sporadic changes, he always challenged himself and his body. This variety allowed him to keep himself willing, able, and motivated to push towards new heights.
Also a fair warning: This is a very advanced bodybuilding workout and should not be used for beginners or even certain advanced athletes. Please remember to always use what works best for you. We don’t want people out there getting unnecessarily injured.
So throw on your Generation Iron tank top; strap on some workout gear; and check out the routine:
MON, WED, FRI
Chest
Bench Press: 5 x 6-10
Flat Bench Flyes: 5 x 6-10
Incline Bench Press: 6 x 6-10
Cable Crossovers: 6 x 10-12
Dips: 5 x Failure
Dumbbell Pullovers: 5 x 10-12.
Back
Wide-Grip Chin Pull Up: 6 x Failure
T-bar Rows: 5 x 6-10
Seated Pulley Rows: 6 x 6-10
One-Arm Dumbbell Rows: 5 x 6-10
Straight-Leg Deadlifts: 6 x 15
Legs
Squats: 6 x 8-12
Leg Press: 6 x 8-12
Leg Extensions: 6 x 12-15
Leg Curls: 6 x 10-12
Barbell Lunges: 5 x 15
Calves
Standing Calf Raises: 10 x 10
Seated Calf Raises: 8 x 15
One-Legged Calf Raises (Holding Dumbbells): 6 x12
Forearms
Wrist Curls: 4 x 10
Reverse Barbell Curls: 4 x 8
Wrist Roller Machine: To Failure
Abs
Non-Stop: 30 Mins, Non-Specific
TUES, THURS, SAT
Biceps
Barbell Curls: 6 x 6-10
Seated Dumbbell Curls: 6 x 6-10
Dumbbell Concentration Curls: 6 x 6-10
Triceps
Close-Grip Bench Presses: 6 x 6-10
Pushdowns: 6 x 6-10
French Press: 6 x 6-10
One-Arm Triceps Extensions: 6 x 6-10
Shoulders
Seated Barbell Presses: 6 x 6-10
Lateral Raises: 6 x 6-10
Rear-Delt Lateral Raises: 5 x 6-10
Cable Lateral Raises: 5 x 10-12
Calves, Forearms & Abs
Repeat Mon, Wed, Fri Workout
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Have you ever done Arnold’s workout routine? Let us know how it went in the comments below and be sure to check us out on Facebook and Twitter! Stay pumped.
