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Arnold Schwarzeneggers Workout


Routine
Iron Hercules

July 2 5 , 2 0 0 9

MISC

NUTRITION

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35

Body building W orkout


s

Tw eet

Arnold Schwarzeneggers high


volume workout routine. This routine

was featured in a 1991 issue of Muscle


Mag.

Monday, Wednesday, Friday


Chest:
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

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Back:
Front wide-grip chin-ups 6 sets, to failure
T-bar rows 5 sets, 6-10 reps
Seated pulley rows 6 sets, 6-10 reps
One-arm dumbbell rows 5 sets, 6-10 reps
Straight-leg deadlifts 6 sets, 15 reps

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

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Abs:
Nonstop instinct training for 30 minutes

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Tuesday, Thursday, Saturday


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Biceps:
Barbell curls 6 sets, 6-10 reps
Seated dumbbell curls 6 sets, 6-10 reps
Dumbbell concentration curls 6 sets, 6-10 reps
Triceps:
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
Shoulders:
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
Calves and Forearms:
Same as Monday, Wednesday and Friday Abs:
Same as Monday, Wednesday and Friday.

COMMENTS
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Prev

N ex t

R ahulV erm a O ct
ober1 , 2 0 1 2 at9 : 2 4 am - Reply
M onday

Biceps Arm

Tuesday

Triceps

W ednesday
Thursday
F riday

POPULAR ARTICLES

Chest
Back

Thai

Sat Shoulder
L ike orD islike:
0

ben 1 0 Aug ust2 7 , 2 0 1 2 at1 1 : 1 3 pm - Reply


ihave been t
raining t
hisrout
ine and it
sg oing w ellin t
hree m ont
hs.
L ike orD islike:
4

> > Serg io O liva Training Rout


ine
> > BillK azm aierTraining Rout
ine
> > St
rong m an Training Rout
ine

>>
>>
>>
>>
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4 W ay sTo G etF reaking Hug e


F ullbody W orkout
sReference G uide
D et
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uralBody building Pot
ent
ial
Hig h Volum e Training
W endlerW est
side St
rong m an Tem plat
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U nderst
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Int
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Big g estBody building Arm s
7 ( Plus7 ) Body building E x ercises
1 0 Bulk Rout
inesThatW ork

N ick July 1 7 , 2 0 1 2 at6 : 4 3 am - Reply


bestrout
ine ever: )
M onday - chest
Tuesday - back
W ednesday - shoulders/ t
raps
Thursday - core
F riday - arm s
Sat
urday - leg s
orsam e ex ceptno ex t
raarm sday and include t
ricepson chestday and bicepson backday
Hotdebat
e. W hatdo y ou t
hink?
3

g row July 1 0 , 2 0 1 2 at1 2 : 4 3 pm - Reply


O k, I have been doing ex act
ly w hatarnoldsrout
ine isnow and I feelt
w ice asg ood. t
hanks
PopularCom m ent
. L ike orD islike:
7

Scot
tJune1 2 , 2 0 1 2 at1 0 : 5 6 pm - Reply
Isitm e orist
hisrout
ine sug g est
ing doing calves, forearm sand abs6 day saw eek? Thatseem sabitm uch
w it
h no rest
.
PopularCom m ent
. L ike orD islike:
9

R ick M ay 1 3 , 2 0 1 2 at1 0 : 3 4 am - Reply


M y rout
ine
M onday
core, abs, chest
, biceps, reardelt
s.
W ednesday
core, abs, leg s, t
riceps, frontdelt
s.
F riday
core, abs, chest
, biceps, forearm s, obliques.
Sunday
abs, cardio.
D oesany one have any ideason how I can chang e t
hisup. Cheers
Hotdebat
e. W hatdo y ou t
hink?

1 1

1 3

hench- m an M arch6 , 2 0 1 2 at2 : 0 5 pm - Reply


Hidden due t
o low com m entrat
ing . Clickhere t
o see.

muscleandbrawn.com/arnold-schwarzeneggers-workout-routine/

3/5

10/10/12

Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. Arnold Schwarzeneggers Worko
Poorly - rat
ed. L ike orD islike:

1 4

4 2

hunt
erApril2 1 , 2 0 1 2 at2 : 5 0 am - Reply
t
he Arnold proven 5 x 5 isbestform assg ain. Aft
erm assreached t
hen g o t
o 5 x 1 2 or3 x
1 2 - 1 5 w hat
every ou prefer. Also, w hatisy ouroverag e 5 0 plan dude?
Hotdebat
e. W hatdo y ou t
hink?
6

P aulF ebruary 2 2 , 2 0 1 2 at2 : 3 0 pm - Reply


Hidden due t
o low com m entrat
ing . Clickhere t
o see.
Poorly - rat
ed. L ike orD islike:
6

2 7

M ick M adden F ebruary 2 3 , 2 0 1 2 at1 : 5 4 pm - Reply


W elcom e t
ot
he Int
ernetw here any old idiotcan ruin an int
ellig entconversat
ion.
Yourm om probably hasbig g erarm st
han y ou. St
illplay ing E verquestin y ourbasem ent
?
PopularCom m ent
. L ike orD islike:

2 8

Cart
er, D O ct
ober4 , 2 0 1 1 at3 : 5 7 pm - Reply
m y rout
ine is
Back/ Biceps
chest
/t
riceps
leg s/ sholders
N everm issaleg day even t
houg h itsucksineverreally w orked outleg st
hatm uch unt
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BIF YO U F IN D THE W O RL D O N YO U R SHO U L D E RS RE P ITB
PopularCom m ent
. L ike orD islike:

2 1

ax April1 6 , 2 0 1 2 at6 : 0 8 pm - Reply


w hat
sph im int
rest
ed ?
PopularCom m ent
. L ike orD islike:
5

St
ucaz z April2 3 , 2 0 1 2 at1 : 3 0 am - Reply
Pro Horm ones
PopularCom m ent
. L ike orD islike:
6

scot
tJune1 1 , 2 0 1 1 at4 : 3 8 am - Reply
The bestw ay it
hinkt
o g o aboutt
hissortof t
raining ist
o splititup so forex am ple.
m onday :
chest
,t
riceps, upperback
t
uesday :
leg s, low erback, biceps.
w ednesaday :
shoulders, abs, forarm s
t
hen repeatt
hison t
hursday , friday and sat
urday . reston sunday . t
hisisw hatw orksbestform e.
PopularCom m ent
. L ike orD islike:

3 4

1 4

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