The Arnold Schwarzenegger Workout

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Arnold Schwarzenegger Workout

The workout we have come up with today to post is the Arnold Schwarzenegger Workout! This one is inspired by the physique that Arnold Schwarzenegger has built and maintained during his career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Arnold Schwarzenegger Stats:

Height: 6’2
Weight: (approximate) 250 lbs
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

 

Arnold Schwarzenegger Workout:

Training Volume:

6 days per week

Explanation:

You’ll rest one day per week.  That’s generally Sundays.  It’ll be a 3-day split that runs twice per week and switches some movements up.  Enjoy and get BIG!

Rest Between Sets:

All workouts should have a 45 second rest between set and should be performed in pyramid fashion.

Supersets:

Supersets are performed one movement after another without rest.  The rest will come between each SET, so you will perform your two movements, and then rest, and rinse and repeat.

Cheat Sheet:

After Days 1-3, Days 4-6 look identical with the exception of “Good Mornings” only being performed once per week, falling on Day 3 in this case.

Arnold Schwarzenegger Workout Routine Day One: Chest and Back

Warm Up:

Stretch/Foam Roll

Workout:

Barbell Bench Press

5×30, 12, 10, 8, 6

Incline Bench Press

5×30, 12, 10, 8, 6

Superset:

Dumbbell Flys and Dumbbell Pullovers

5×30, 12, 10, 8, 6

Chin Up (Wide Grip)

4×10-20 (or failure)

Superset 2:

Bent Over Barbell Row and Bent Over Double Dumbbell Row

5×30, 12, 10, 8, 6

Hanging Leg Raises

5×25

Arnold Schwarzenegger Workout Routine Day Two: Shoulders and Arms

Warm Up:

Stretch/Foam Roll

Workout:

Clean and Press

5×25

Superset:

Standing Dumbbell Press and Front Dumbbell Raise

5×30, 12, 10, 8, 6

Superset 2:

Side Lateral Raise and Upright Barbell Row

5×30, 12, 10, 8, 6

Chin Up (Wide Grip)

4×10-20 (or failure)

Barbell or Preacher Curls

5×30, 12, 10, 8, 6

Superset 3:

Incline Dumbbell Curl and Concentration Curls

5×30, 12, 10, 8, 6

Close Grip Barbell Bench

5×30, 12, 10, 8, 6

Superset 4:

Skull Crushers and Tricep Overhead Extensions

5×30, 12, 10, 8, 6

Wrist Curls over Bench w/ Barbell

5×30, 12, 10, 8, 6

Decline Crunches

5×25

Arnold Schwarzenegger Workout Routine Day Three: Legs

Warm Up:

Stretch/Foam Roll

Workout:

Barbell Back Squats

5×8-12

Straight Leg Barbell Deadlift

5×8-12

Good Mornings

5×8-12

Barbell Lunges

5×8-12 each leg

Superset:

Leg Extensions and Seated Leg Curls

5×8-12

Superset 2:

Standing Calf Raises and Seated Calf Raises

5×8-12

Cable Crunches

5×8-12

Arnold Schwarzenegger Workout Routine Day Four: Chest and Back

Warm Up:

Stretch/Foam Roll

Workout:

Barbell Bench Press

5×30, 12, 10, 8, 6

Incline Bench Press

5×30, 12, 10, 8, 6

Superset:

Dumbbell Flys and Dumbbell Pullovers

5×30, 12, 10, 8, 6

Chin Up (Wide Grip)

4×10-20 (or failure)

Superset 2:

Bent Over Barbell Row and Bent Over Double Dumbbell Row

5×30, 12, 10, 8, 6

Hanging Leg Raises

5×25

Arnold Schwarzenegger Workout Routine Day Five: Shoulders and Arms

Warm Up:

Stretch/Foam Roll

Workout:

Clean and Press

5×25

Superset:

Standing Dumbbell Press and Front Dumbbell Raise

5×30, 12, 10, 8, 6

Superset 2:

Side Lateral Raise and Upright Barbell Row

5×30, 12, 10, 8, 6

Chin Up (Wide Grip)

4×10-20 (or failure)

Barbell or Preacher Curls

5×30, 12, 10, 8, 6

Superset 3:

Incline Dumbbell Curl and Concentration Curls

5×30, 12, 10, 8, 6

Close Grip Barbell Bench

5×30, 12, 10, 8, 6

Superset 4:

Skull Crushers and Tricep Overhead Extensions

5×30, 12, 10, 8, 6

Wrist Curls over Bench w/ Barbell

5×30, 12, 10, 8, 6

Decline Crunches

5×25

Arnold Schwarzenegger Workout Routine Day Six: Legs

Warm Up:

Stretch/Foam Roll

Workout:

Barbell Back Squats

5×8-12

Straight Leg Barbell Deadlift

5×8-12

Barbell Lunges

5×8-12 each leg

Superset:

Leg Extensions and Seated Leg Curls

5×8-12

Superset 2:

Standing Calf Raises and Seated Calf Raises

5×8-12

Cable Crunches

5×8-12

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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