Arnold Schwarzenegger Workout Routine

Arnold Schwarzenegger is an Austrian-American actor, filmmaker, businessman, investor, author, philanthropist, activist, former professional bodybuilder and former politician. 
Arnold is widely considered to be among the greatest bodybuilders of all times as well as its biggest icon. Schwarzenegger began weight training at the age of 15. He won the Mr. Universe title at age 20 and went on to win the Mr. Olympia contest seven times. His first attempt was in 1969, when he lost to three-time champion Sergio Oliva. However, Schwarzenegger came back in 1970 and won the competition, making him the youngest ever Mr. Olympia at the age of 23.
Schwarzenegger, who dreamed of moving to the U.S. since the age of 10, and saw bodybuilding as the avenue through which to do so, realized his dream by moving to the United States in September 1968 at the age of 21, speaking little English. There he trained at Gold’s Gym in Venice, Los Angeles, California, under Joe Weider. From 1970 to 1974, one of Schwarzenegger’s weight training partners was Ric Drasin, a professional wrestler who designed the original Gold’s Gym logo in 1973.

This is the first Gold’s Gym. The greatest bodybuilders of all time walked through these doors.




BIO-DATA
  • Born Name — Arnold Alois Schwarzenegger
  • Nick Names — Arnie, Austrian Oak, Conan the Republican, Styrian Oak, The Governator, The Running Man, Conan the Governor, The Machine
  • Born — July 30, 1947 
  • Born Place — Thal, Austria
  • Net Worth — +$300 Million
  • Occupation – Actor, filmmaker, businessman, investor, author, activist, politician, philanthropist, former professional bodybuilder
  • Political Party — Republican party
  • Spouse — Maria Shriver (1986–2011; separated)
  • Children — (5) Patrick Schwarzenegger, Joseph Baena, Katherine Schwarzenegger, Christina Schwarzenegger, Christopher Schwarzenegger
  • Father — Gustav Schwarzenegger (Former Military Officer and later police officer)
  • Mother — Aurelia Schwarzenegger
  • Siblings — Meinhard Schwarzenegger
  • Education — Arnold attended University of Wisconsin–Superior and later to Santa Monica College.
  • Citizenship — Austria, and United States
  • Religion — Roman Catholicism
  • Sun Sign — Leo

AWARDS AND HONORS 

  • Seven-time Mr. Olympia winner
  • Four-time Mr. Universe winner
  • 1969 World Amateur Bodybuilding Champion
  • 1977 Golden Globe Award winner
  • International Sports Hall of Fame (class of 2012)
  • WWE Hall of Fame
  • Schwarzenegger Institute for State and Global Policy (part of the USC Sol Price School of Public Policy at the University of Southern California) named in his honor.
  • Life Career Award (1992)
  • American Cinematheque Award (1998)
  • Bambi Awards (1996)
  • Golden Apple Awards (1996)
  • World Artist Award (1998)
  • Blimp Award (1991, 1989, 1988)
  • Maverick Tribute Award (2004)
  • Primetime Emmy Awards 2014)
  • Action Hero Award (2014)
  • Golden Camera for Lifetime Achievement (2015)
  • MTV Movie Award (1992)
  • Lifetime Achievement Award (2003)
  • Razzie Award (2005)
  • Golden Icon Award (2015)
  • Taurus Honorary Award (2001)
  • Star on the Walk of Fame (1987)

Arnold’s Best Lifts

  • Clean and press — 264 pounds 
  • Snatch — 243 pounds 
  • Clean and jerk — 298 pounds 
  • Squat — 545 pounds 
  • Bench press — 500 pounds 
  • Deadlift — 710 pounds

BODY MEASUREMENT 

  • Height — 6 ft 2 in or 188 cm
  • Weight — 118 kg or 260 lbs
  • Chest — 58 in or 147 cm
  • Arms / Biceps — 22 in or 56 cm
  • Waist — 34 in or 86 cm
  • Thighs — 28.5 in or 72 cm
  • Calves — 20 in or 51 cm
  • Shoe Size — 11.5 (US)
  • Eye Color — Blue
  • Hair Color — Light Brown


DIET




Meal 1 (Early Morning)  
Calories: 561 | Fat: 30.4 g | Carbs: 16.2 g | Protein: 22.1 g

  • Whole Eggs (3-4 eggs)
  • Bacon (2 pieces)
  • Ezekiel Bread (1-2 pieces with almond or cashew butter) OR Avocado (1/4 avocado) OR Oats (1/4 cup with 1 tbsp honey)
  • Arnold Schwarzenegger Series Iron Pack (1 Pack)
Pre-Workout
Calories: 5 | Fat: 0 g | Carbs: 1 g | Protein: 0 g
  • Arnold Schwarzenegger Series Iron Pump (1 serving while warming up)
Post-Workout
Calories: 643 | Fat: 29 g | Carbs: 47 g | Protein: 48 g
  • Arnold Schwarzenegger Series Iron CRE3 (1 serving)
  • Arnold Schwarzenegger Series Iron Mass (2 scoops with 6-8 oz. whole milk)
Meal 2
Calories: 771 | Fat: 33.2 g | Carbs: 17 g | Protein: 78 g
  • Grilled Fish or Red Meat (10 ounces)
  • Vegetables (1 cup) OR Large Salad with olive, avocado, or macadamia nut oil as base
  • Almonds, Walnuts, or Cashews (2-3 ounces)
  • Sweet Potato (1-2 potatoes)
Meal 3
Calories: 638 | Fat: 29 g | Carbs: 63 g | Protein: 48 g
  • Arnold Schwarzenegger Series Iron Mass (2 scoops with 6-8 oz. whole milk)
Meal 4
Calories: 638 | Fat: 29 g | Carbs: 63 g | Protein: 48 g
  • Grilled Lean Meat (12 ounces)
  • Vegetables (1-2 cups) or Large Salad with olive, avocado, or macadamia nut oil as base
  • Brown Rice (1-2 cups)
Meal 5
Calories: 752 | Fat: 34 g | Carbs: 18 g | Protein: 72 g
  • Full-Fat Cottage Cheese (2 cups)
  • Almonds, Walnuts, or Cashews (2-3 ounces)
Before Bed
Calories: 5 | Fat: 0 g | Carbs: 1 g | Protein: 0 g
  • Arnold Schwarzenegger Series Iron Dream (1 serving)
Total Nutrition 
  • Calories — 3,825  
  • Fat — 159 g  
  • Carbs — 227.2 g
  • Protein — 312.1 g
Saturday Cheat Meal

  • You can have your favorite cheat food like pizza or a hamburger and fries, but keep your cheat to just one meal per week. Do your best in the gym to earn your cheat.



SUPPLEMENTS 



Breakfast

  • Iron Pack (1 serving) (Supports muscle building, recovery & performance)

Pre-Workout

  • Iron Pump (1 serving) (Delivers explosive energy & intensity)

Post-workout

  • Iron CRE3 (1 serving) (Supports muscle building & muscle growth)
  • Iron Mass (2 scoops w/ whole milk) (Supports gains in hard, dense muscle mass and strength)
Mid-afternoon Meal
  • Iron Mass (2 scoops w/ whole milk)
Before Bed
  • Iron Dream (1 serving) (Enhances deep sleep for maximum growth & recovery)


ROUTINE 


Day 1 – Chest / Back / Abs 
DAY 2 – Shoulders / Biceps / Triceps / Forearms / Abs 
Day 3 – Legs / Calves / Abs 
Day 4 – Chest / Back / Abs 
Day 5 – Shoulders / Biceps / Triceps / Forearms / Abs 
Day 6 – Legs / Abs
Day 7 – Rest



EXERCISES 



Day 1 (Chest / Back / Abs )

CHEST

  1. Barbell Bench Press – Medium Grip (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  2. Barbell Incline Bench Press Medium-Grip (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  3. Dumbbell Flyes (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  4. Dumbbell Pull-Over (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

BACK

  1. Chin-Up (wide-grip) (4 sets to failure, 45 seconds rest)

  2. Bent Over Barbell Row (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  3. Bent Over Two-Dumbbell Row (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

ABS

  1. Hanging Leg Raise (5 sets of 25 reps, 45 seconds rest)


Day 2 (Shoulders / Biceps / Triceps / Forearms / Abs) 
SHOULDERS

  1. Clean and Press (5 sets of 25 reps, 45 seconds rest)

  2. Standing Dumbbell Press (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  3. Front Dumbbell Raise (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  4. Side Lateral Raise (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  5. Upright Barbell Row (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

BICEPS

  1. Barbell Curl (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  2. Incline Dumbbell Curl (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  3. Concentration Curls (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

TRICEPS

  1. Close-Grip Barbell Bench Press (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  2. Lying Triceps Press (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  3. Dumbbell One-Arm Triceps Extension (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

FOREARMS

  1. Palms-Up Barbell Wrist Curl Over A Bench (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  2. Palms-Down Wrist Curl Over A Bench (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

ABS

  1. Decline Crunch (5 sets of 25 reps, 45 seconds rest)


Day 3 ( Legs / Calves / Abs) 
LEGS

  1. Barbell Squat (5 sets of 8-12 reps, 45 seconds rest)

  2. Stiff-Legged Barbell Deadlift (5 sets of 8-12 reps, 45 seconds rest)

  3. Good Morning (5 sets of 8-12 reps, 45 seconds rest)

  4. Barbell Lunge (5 sets of 8-12 reps, 45 seconds rest)

  5. Leg Extensions (5 sets of 8-12 reps, 45 seconds rest)

  6. Seated Leg Curl (5 sets of 8-12 reps, 45 seconds rest)

CALVES

  1. Standing Calf Raises (5 sets of 8-12 reps, 45 seconds rest)

  2. Seated Calf Raise (5 sets of 8-12 reps, 45 seconds rest)

ABS

  1. Cable Crunch (5 sets of 8-12 reps, 45 seconds rest)


Day 4 ( Chest / Back / Abs )
CHEST

  1. Barbell Bench Press – Medium Grip (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  2. Barbell Incline Bench Press Medium-Grip (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  3. Dumbbell Flyes (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  4. Straight-Arm Dumbbell Pullover (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

BACK

  1. Chin-Up (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  2. Bent Over Barbell Row (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  3. Bent Over Two-Dumbbell Row (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

ABS

  1. Hanging Leg Raise (5 sets 25 reps, 45 seconds rest)


Day 5 ( Shoulders / Biceps / Triceps / Forearms / Abs) 
SHOULDERS

  1. Arnold Dumbbell Press (5 sets of 5 reps, 45 seconds rest)

  2. Push Press (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  3. Front Dumbbell Raise (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  4. Reverse Flyes (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  5. Upright Barbell Row (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

BICEPS

  1. Barbell Curl (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  2. Incline Dumbbell Curl (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  3. Concentration Curls (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

TRICEPS

  1. Close-Grip Barbell Bench Press (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  2. Triceps Pushdown (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  3. Dumbbell One-Arm Triceps Extension (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

FOREARMS

  1. Palms-Up Barbell Wrist Curl Over A Bench (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

  2. Palms-Down Wrist Curl Over A Bench (5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest)

ABS

  1. Decline Crunch (5 sets of 25 reps, 45 seconds rest)

    DAY 6 ( Legs / Abs) 
    LEGS

    1. Front Barbell Squat (5 sets of 8-12 reps, 45 seconds rest)

    2. Barbell Deadlift (option 1) (3 sets of 10, 6, 4 reps, 45 seconds rest)

    3. Barbell Deadlift (option 2) (3 sets of 5, 5, 5 reps, 45 seconds rest)

    4. Barbell Deadlift (option 3) (3 sets of 12,10,8 reps, 45 seconds rest)

    5. Good Morning (5 sets of 8-12 reps, 45 seconds rest) 
    6. Barbell Lunge (5 sets of 8-12 reps, 45 seconds rest)

    7. Leg Extensions (5 sets of 8-12 reps, 45 seconds rest)

    8. Seated Leg Curl (5 sets of 8-12 reps, 45 seconds rest)

    ABS

    1. Cable Crunch (5 sets of 8-12 reps, 45 seconds rest)



    ARNOLD SCHWARZENEGGER WORKOUT ROUTINE







    Quote
    Failure is not an option. Everyone has to succeed.
    – Arnold Schwarzenegger 


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