Muscular Arnold Schwarzenegger Amazing Gym Workout Routine and Diet Plan; Fitness & Body Tips

Last Updated on August 18th, 2020

One of the most influential Hollywood actors and Governor of California for eight years, Arnold Schwarzenegger who has earned thirteen world bodybuilding championships is an inspiration for all young bodybuilders and athletes out there.. Born on July 30, 1947 in Austria, Arnold followed a strict exercise routine from the very beginning under the mentorship of his father who was a military officer.

As a student with great passion for weightlifting and bodybuilding, Arnold spent hours in local gym and at home training rigorously. Concerned about his physical fitness, he religiously studied the subjects of anatomy and nutrition.

Seven times winner of Mr. Olympia title and nicknamed the Australian Oak, Arnold in his initial days of lifting and training considered his legs as his weakness.

Therefore, he made himself go through most arduous and exhausting leg exercises which helped him to eventually build strong tree-trunk thighs.

He displayed a great sense of determination and discipline throughout these grueling sessions of leg exercises.

He points out that leg training must always be done with a partner who encourages you to go for more weights and pushes you to work out higher number of reps per set.

Also, he emphasizes the importance of mental strength in achieving the physical strength. If one breaks down mental inhibitions, the task becomes easier and achievable.

The Vital body statistics of Arnold Schwarzenegger are:

• Height: 1.88 m
• Weight: 106.6 kg
• Arms/Biceps: 55.88 cm or 22 inches
• Chest: 144.78 cm or 57 inches
• Waist: 86.36 cm or 34 inches

In 1970s, Arnold worked for small roles that required muscle man in some movies. But with The Terminator in 1984, he went on to become one of the most celebrated action star in Hollywood. In 1991, he was the protagonist in the commercial hit of the year ‘Terminator 2. In 2004, he had been lead actor of thirty box-office hits and there was no stopping and looking back. His latest movies are: The Legend of Conan, Triplets, The Expendables 4, Viy 2: Journey to China.

In political space, during the period 1990-93, he chaired the President’s Council on Physical Fitness and Sports and was then the chairperson of the California Governor’s Council on Physical Fitness and Sports.

Schwarzenegger follows some principles in eating such as: instead of restricting himself to 2-3 meals a day, he eats 5-6 times a day which involves consuming 250-280 grams of protein and 4000-4500 calories each day. He mandates consuming carbs 30 minutes after the training and workout session. Various items in his diet plan include:

For meal 1: 4 eggs, bacon, oats with honey

For meal 2: grilled fish, sweet potatoes, salad, walnuts, cashews

For meal 3: carbs, weight gain powder having nitrates

For meal 4: grilled meat, macadamia, brown rice

For meal 5: almonds, cashews, walnuts, cottage cheese

Before workout intake: supplement having agmatine

After workout intake: carbs, healthy fats, weight gain powder having nitrates

Intake before sleep: night time powder that maximizes muscle growth and improves sleep

To train under the supervision and in company of best bodybuilders, Arnold readily travelled to America. He constantly kept track of changes occurring to his body after every workout session. He more often than not asked for suggestions and criticisms from his peers and instructors for ways to achieve further improvements in his physique. As diligent trainee, he never missed on following the routine:

Monday and Thursday dedicated to chest and back exercises

Hanging Leg Raise, Flat-Barbell Bench Press, Barbell-Incline Bench Press, Bent-Over Barbell Row, Wide-grip Chin-Up, Dumbbell Flyes and Dumbbell Pull-Over

Tuesday and Friday dedicated to arms and abs exercises

Standing Dumbbell Press , Clean and Press, Front Dumbbell Raise, Barbell Curl, Barbell Skullcrushers, Barbell Skullcrushers, Barbell Skullcrushers, Concentration Curls, Close-Grip Barbell Bench-Press, Lateral Raise, Reverse Wrist Curls

Wednesday and Saturday dedicated to leg exercises

Leg Extensions, Seated Leg Curl, Kneeling Cable Crunch, Barbell Lunge, Barbell Squat, Standing Calf Raises, Stiff-Legged Barbell Deadlift

After years of experience in training and fitness industry, Arnold states that there is no right or wrong way to be fit. There are multiple ways that work for different body types. He insisted on full body workout from the very beginning since he believes that training involves lot of muscles and it is best to allow all your muscles to work and train collectively.

He suggested that bringing new methods and styles to workout raises efficiency and prevents muscles from becoming complacent. He also believed that having goal to achieve is of utmost importance in the fitness industry. Only then one can realize the true meaning of fitness both psychologically and physically.

Today in his 70’s, Arnold goes on to be most genuine advocate of health and fitness. He believes there in nothing peaceful than living a healthy and fulfilling life. And for that, he suggests that one must introspect and be strong.

For him, the last three reps that are most painful and require utmost mental strength to go about and complete them differentiates a champion from the others. In words of Schwarzenegger, strength does not come from winning, your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.

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Tanvi Jain

I am an MBA student of NMIMS, Mumbai. I pursued engineering in the field of Computer Science and graduated in 2015. As part of student editorial board in college, I enthusiastically worked for structure and substance of articles.
I like reading classics since they give me space and capacity to reflect. Cupcakes make me skip my no sugar resolve. I enjoy nurturing plants as they bring good health and vital freshness to my life.
In today’s fast-paced lifestyle, I like exploring products, methods and experiences that help one achieve good health and sound mind. I believe that technology has extensively changed the fitness environment by providing a highly engaging fitness experience.

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