Arnold schwarzenegger workout plan

Arnold Training Program

pumping iron

Arnold used to train for hours every day in Golds Gym Venice beach.

He trained two times per day and his workout program mostly consisted of compound lifts.

He was a big fan of the “shocking principle” , which means not using the same repetitions and sets week after week.

What he tried to do was surprise his muscle with a different training style every time he went to the gym.

He also believed that you should go all out on every set and not save yourself for the next set.

So he really had no particular workout program with outlined sets and reps, he simply used these exercises below and mixed it up.

Arnold’s favorite Chest Exercises

• Bench press

• Incline press in different levels -he changed the deficit in the incline press to work more muscles.

• Flies with dumbbells – he went as far down as he possible could to stretch his muscles.

Arnold’s favorite back exercise

• Bent over rowing with a barbell T-bar rows

•  Deadlift

• Stiff leg deadlifts

Arnold’s favorite arm exercises

• Barbell curls – He used to do very heavy barbell curls using drop sets

• Dumbell curls on incline bench

• Concentration curls – to isolate on the peak

• Narrow bench press

• Tricep extension

• Overhand tricep extension with one and two arms

Arnold’s favorite shoulder exercises

• Dumbell presses (Arnold press)

• Barbell presses in the front and the back

• Rear press behind the neck

• The military presses

•  Lateral raises

• Bent over

• lateral raises on a bench

Arnold’s favorite leg exercises

• SquatsLeg

• PressRear

• SquatsFront

• SquatsLeg

• ExtensionStiff leg

• deadliftsLeg

• CurlsLunges

• Good morning exercise

Arnold’s favorite abs exercises

• Leg raisesSit ups

• Roman chair sit upsCrunches

Arnold’s Success

We all know that Arnold Schwarzenegger became a champion bodybuilder and won the Mr Olympia competition 7 times.

Many wonder how he managed to become a famous actor despite having a foreign accent and having no experience in acting whatsoever.

It’s interesting to know that Arnold says that he used the same principles to learn acting as he did with bodybuilding.

What he means by that is he put the same time into acting as he did when he was bodybuilding.

He knew he had to work hard for a long period of time to learn english better, understand acting and become successful.

That’s why bodybuilding is such a great sport because the worth ethic, patience and success you get there transfer to other areas of your life.

Many people in today’s society think it’s enough to work hard for 1 month in order to become successful.

However bodybuilders know that it takes years of training, the right kind of diet to sculpture your physique and become a champion bodybuilder.

Arnold has 6 rules for success:

1. Trust yourself

2. Break the rules (not the law)

3. Don’t be afraid to fail

4. Don’t listen to the naysayers

5. Work your butt off (his most important rule)

6. Give back