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Last Updated on October 13th, 2022
Muscular Arnold Workout Routine is a massive one. He is a well known body builder and an idol to many models and actors as well. One of the most influential Hollywood actors and Governor of California for eight years, Arnold Schwarzenegger who has earned 13 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 workout routine from the very beginning under the mentorship of his father who was a military officer.
Arnold Weightlifting and Bodybuilding
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. Arnold Workout Routine is a source of motivation for many now.
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.
Vital body statistics of Arnold Schwarzenegger
- 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.
Arnold follows some principles in eating such as: instead of restricting himself to 2-3 meals a day, he eats 5-6 times a day. This regular eating 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.
Arnold diet plan
For meal 1: 4 eggs, bacon, oats with honey.
For meal 2: grilled fish, sweet potatoes, salad, walnuts, cashews.
In meal 3: carbs, weight gain powder having nitrates.
In 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 workout routine.
Arnold Workout Routine
Monday and Thursday – 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
- Dumbbell Pull-Over
Tuesday and Friday – Arms and Abs Exercises
- Standing Dumbbell Press
- Clean and Press
- Front Dumbbell Raise
- Barbell Curl
- Barbell Skullcrushers
- Concentration Curls
- Close-Grip Barbell Bench-Press
- Lateral Raise
- Reverse Wrist Curls
Wednesday and Saturday – 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. He believes that training involves lot of muscles and it is best to allow all your muscles to work and train collectively.
Arnold suggested that bringing new methods and styles to workout routine 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.
Arnold Workout Routine is not only intense and heavy but also the game changer for many fitness enthusiast. 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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