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Schwarzenegger Workout Routine
Arnold Schwarzenegger is known for his insane work ethic, which is why
he's successful in most things he pursues, whether it's
bodybuilding, acting or becoming a politician.
The Arnold Schwarzenegger workout routine below is no different. It's long, it's tough, it's insane. When I did it, it took me about 2-3 hours to complete! That's Arnold for you!
Arnold the bodybuilder is known for his crazy workouts, such going to the beach with his workout partners with just a barbell and plates, and doing squats all day! It's not unusual for Arnold to pass out, puke or fall off his bicycle because his intense workouts.
Arnold's belief is that you get what you put into bodybuilding. The harder you workout the better your results.
Arnold did what others aren't willing to do. He paid the price that other people are not willing to pay. Arnold consciously tricked his mind into thinking pain is pleasure! So whenever he felt pain, he would keep going.
Please keep in mind that the "pain" he's talking about the buildup of lactic acid (or the "pump") and muscle soreness, NOT the kind of pain you get from injuring yourself. You should always stop immediately if feel any kind of pain resulting from injury.

"I have no fear of fainting. I do squats until I fall
over and pass out. So what? It’s not going to kill
me. I wake up five minutes later and I’m OK."
-Arnold
Schwarzenegger

Seven Time Mr. Olympia (1970-1975, 1980)
Monday & Thursday (Thighs, Calves and Waist)
Tuesday & Friday (Back, Chest & Shoulders)
Wednesday & Saturday (Arms)
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Arnold Schwarzenegger Workout Routine
The Arnold Schwarzenegger workout routine below is no different. It's long, it's tough, it's insane. When I did it, it took me about 2-3 hours to complete! That's Arnold for you!
Arnold the bodybuilder is known for his crazy workouts, such going to the beach with his workout partners with just a barbell and plates, and doing squats all day! It's not unusual for Arnold to pass out, puke or fall off his bicycle because his intense workouts.
Arnold's belief is that you get what you put into bodybuilding. The harder you workout the better your results.
Arnold did what others aren't willing to do. He paid the price that other people are not willing to pay. Arnold consciously tricked his mind into thinking pain is pleasure! So whenever he felt pain, he would keep going.
Please keep in mind that the "pain" he's talking about the buildup of lactic acid (or the "pump") and muscle soreness, NOT the kind of pain you get from injuring yourself. You should always stop immediately if feel any kind of pain resulting from injury.

"I have no fear of fainting. I do squats until I fall
over and pass out. So what? It’s not going to kill
me. I wake up five minutes later and I’m OK."

Seven Time Mr. Olympia (1970-1975, 1980)
Arnold Schwarzenegger's 6-Day Workout
Here is one of Arnold's insane workouts from the book, Super Routines of the Superstars by Robert Kennedy and Dwayne Hines II:Monday & Thursday (Thighs, Calves and Waist)
5 supersets of:
10 supersets of:
5 supersets of:
5 supersets of:
10 supersets of:
5 supersets of:
5 supersets of:
5 supersets of:
Twists (failure) + Wrist Curls (15 reps)
Tuesday & Friday (Back, Chest & Shoulders)
5 supersets of:
5 supersets of:
5 supersets of:
Barbell Incline Bench
Presses (12 reps) + Wide-Grip Barbell Rows (12 reps)
5 sets of:Pullovers (15 reps)
5 supersets of:5 supersets of:
5 supersets of:
Calf Raises (15 reps) + Situps (50 reps)
Wednesday & Saturday (Arms)
5 supersets of:
5 supersets of:
5 supersets of:
5 supersets of:
Dumbbell Tricep Extensions
(15 reps) + Bicep Curls on Preacher Bench (15 reps)
5 sets of:5 supersets of:
Arnold's Bodybuilding Principles
To assist you in making your own customized Arnold-style workouts, I'm going to quickly identify a few of bodybuilding principles Arnold adheres to.Arnold Bodybuilding Principle #1: HIGH VOLUME TRAINING
In order to fully fatigue your muscle fibers and trigger new muscle growth, Arnold believes that you need to do lots and lots of sets and repetitions (between 10-15 reps).Arnold Bodybuilding Principle #2: FREQUENT TRAINING
Arnold doesn't seem to believe in resting too much, as he trains long and often. The workout above is a 6-day workout cycle. When Arnold was competing he used to train every bodypart at least twice a week, sometimes even three times a week!Arnold Bodybuilding Principle #3: CYCLE EVERY TWO MONTHS
Arnold believed in always shocking your body with new workouts and exercises. He believed that you should give a new training cycle two months to see if it was effective for you.Arnold Schwarzenegger's Secrets to Success Part 1
Arnold Schwarzenegger's Secrets to Success Part 2
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