Arnold Schwarzenegger bodybuilding workout




Arnold Schwarzenegger bodybuilding workout

Arnold Schwarzenegger who was born in July 30, 1947 was an Austrian American Actor, businessman, investor, politician and most importantly former professional bodybuilder. If you don’t know anyone in the arena of bodybuilding, you must know the name of Arnold Schwarzenegger. Not only, he is famous for his unconquerable muscle, but also he is a great inspiration to many people who show their huge interest in bodybuilding sector. His advice from the past helps us a lot to build our body as well as our health very exactly and perfectly. The most important thing which was told by him is, to build a perfect body everyone should bear 3 things in mind. These are Diet, Mind and Recovery and finally Training..

For the workout plan Arnold Schwarzenegger advised to take rest from one to three minutes. It should be no longer than three minutes. Let’s see his bodybuilding workout plan.

In Monday, Wednesday and Friday, five parts of his body was exercised by him. These are chest, back, thigh, abdominals and calves.

  •     For chest exercise, he used Barbell bench press as 4 sets of 10, 8, 6, 4 reps and Barbell incline bench press as 4 sets of 10, 8, 6 and 4 reps. Dumbbell fly and Parallel bar dips was also used by him as 3 sets of 10, 8, 6 reps and 3 sets of 15, 10 and 8 reps. Pullover was used as similar as parallel bar dips.
  •     For back exercise, he used Chin-ups and Close-grip chins as the same as 4 sets of 10 reps. T-bar rows and Bent over barbell rows was also used as 4 sets of 8-12 reps by him.
  •     For the exercise of thighs, Squat, Front squats and Hack squats was used as 5 sets of 10,8,6,4 reps and 4[highlight] sets of 10, 8, 8, 6 reps and 3 sets of 10 reps[/highlight] each. Leg curls and Standing leg curls was used as 4 sets of 20, 10, 8, 6 reps and 4 sets of 10 reps each. Straight leg-dead lifts was also used by him as like as Hack squats.
  •     Donkey-calf raises and Standing-calf raises was also used by him as calves exercise as 4 sets of 10 reps each and 4 sets of 15, 10, 8 and 8  reps

  •     Finally for abdominal exercise, he used Crunches as 3 sets of 25 reps[/highlight] which is similar to Machines crunches. Bent over twists was also used by him as 100 reps in each side. 
  • Arnold Schwarzenegger Rest 6 parts of his body was exercised by him on Tuesday, Thursday and Saturday.


    •      He exercised his shoulders using Behind-the-neck barbell press as 5 sets of 10, 8, 8, 6 reps and 15 set warm up. Lateral raises and Bent over dumbbell laterals was used as same as 4 sets of 8 reps each and finally Dumbbell shrugs was used as 3 sets of 10 reps each.
    •     Seated calf raises was used by him as calves exercise as 4 sets of 10 reps each and For Forearms exercise he used Barbell wrist curls and Reverse wrist curls as 4 sets of 10 reps each and 3 sets of 10 reps each.
    •     For abdominal, reverse crunches was used by him as [highlight]4 sets of 25 reps which is similar to Vertical bench crunches. He also used seated twists as 100 reps in each side.
    •     Lastly in case of Upper arms, Standing barbell curls was used by him as 5 sets of 15, 10, 8, 6 and 4 reps where Incline dumbbell curls and Concentration curls were used as 4 sets of 8 reps and 3 sets of 8 reps each which is almost similar to One-arm triceps extension. 
    In sum up, from the above, it can be seen that Arnold Schwarzenegger maintained a regular plan and scheme for his bodybuilding and that is why, finally he achieved himself as a great bodybuilder.!
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