Arnold Schwarzenegger Top Form Measurements ... Arnolds bodybuilding routine in the day

 

Arnold Schwarzenegger Top Form Measurements

Arms 22 inches
Chest 57 inches
Waist 34 inches

Thighes 28.5 inches

Calves 20 inches

Weight 235 pounds

Height 6’2″

Arnold was from the old “No Pain No Gain” school of bodybuilding and his

routines consisted of high sets and reps, mostly not to failure. He trained

each muscle group three times each week (except calves, forearms & abs

which he trained every day), using a six day split routine.

 There was very little rest between sets, and he usually increased weight each

and every set. Although he experimented with high reps at times, he usually

preferred a rep range of about 6 to 10.

The following is a typical Arnold routine, but be aware that Arnold’s routine

changed constantly. At times he trained twice a day, while at other times

once a day was enough. There were periods when he did lots supersets

and giant sets. Arnold tried every thing, and picked what worked best for

him at that particular time. By mixing things up he challenged his strength

and endurance and the training variety helped keep him fresh and motivated!

Remember this is a very advanced bodybuilding routine and should not be used

by beginners or intermediates, and even advanced bodybuilder’s should only

take what they think will work best for them and adapt it to their own

bodybuilding philosophy

.

Arnolds bodybuilding routine in the day

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 (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.


Back:
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell 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
Oneplegged calf raises (holding dumbells) 6×12


Forearms:
Wrist curls (forearms on knees) – 4 sets, 10 reps
Reverse barbell curls – 4 sets, 8 reps
Wright roller machine – to failure


Abs:
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.


Tues, Thurs, Sat


Biceps:
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10


Triceps:
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10


Shoulders:
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12