Latest Topic: Arnold Schwarzenegger's Workout Routine.

Arnold Schwarzenegger’s Workout Routine According To Muscle Mag October 1991 Edition.

Arnold Says He Stuck To This Workout Routine Throughout His Mr. Olympia Career.

This Routine Is A Real Old School Classic Workout Routine.

Remember Before Starting Any Workout Routine, Please Consult A Doctor.

Monday, Wednesday, Friday:

Chest:

Bench press – 5 sets, 6-10 reps

Flat bench flies – 5 sets, 6-10 reps

Incline bench press – 6 sets, 6-10 reps

Cable crossovers – 6 sets, 10-12 reps

Dips – 5 sets, to failure

Dumbbell pullovers – 5 sets, 10-12 reps

Back:

Front wide-grip chin-ups – 6 sets, to failure

T-bar rows – 5 sets, 6-10 reps

Seated pulley rows – 6 sets, 6-10 reps

One-arm dumbbell rows – 5 sets, 6-10 reps

Straight-leg deadlifts – 6 sets, 15 reps

Legs:

Squats – 6 sets, 8-12 reps

Leg presses – 6 sets, 8-12 reps

Leg extensions – 6 sets, 12-15 reps

Leg curls – 6 sets, 10-12 reps

Barbell lunges – 5 sets, 15 reps

Calves:

Standing calf raises -10 sets, 10 reps

Seated calf raises – 8 sets, 15 reps

One-legged calf raises (holding dumbbells) – 6 sets,12 reps

Forearms:

Wrist curls (forearms on knees) – 4 sets, 10 reps

Reverse barbell curls – 4 sets, 8 reps

Wright roller machine – to failure

Abs:

Nonstop instinct training for 30 minutes.

Tuesday, Thursday, Saturday:

Biceps:

Barbell curls – 6 sets, 6-10 reps

Seated dumbbell curls – 6 sets, 6-10 reps

Dumbbell concentration curls – 6 sets, 6-10 reps

Triceps:

Close-grip bench presses (for the all three heads) – 6 sets, 6-10 reps

Pushdowns (exterior head) – 6 sets, 6-10 reps

Barbell French presses (interior head) – 6 sets, 6-10 reps

One-arm dumbbell triceps extensions (exterior head) – 6 sets, 6-10 reps

Shoulders:

Seated barbell presses – 6 sets, 6-10 reps

Lateral raises (standing) – 6 sets, 6-10 reps

Rear-delt lateral raises – 5 sets, 6-10 reps

Cable lateral raises – 5 sets, 10-12 reps

Calves:

Standing calf raises -10 sets, 10 reps

Seated calf raises – 8 sets, 15 reps

One-legged calf raises (holding dumbbells) – 6 sets,12 reps

Forearms:

Wrist curls (forearms on knees) – 4 sets, 10 reps

Reverse barbell curls – 4 sets, 8 reps

Wright roller machine – to failure

Abs:

Nonstop instinct training for 30 minutes.

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