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This picture was taken from FLEX - October 1997, showing him posing at his
Mr. Olympia time. "His concentration was complete. As far as the philosophy of his workouts is concerned, he was almost an existentialist. Nothing existed outside the set at hand. To illustrate this, one of his workout partners remembered the time when he and Arnold were doing 20 sets of biceps curls. The training partner said, "Boy, Arnold, we have fourteen sets to go." Arnold replied, "No, we have only one. The one we are working on.". |
| ARNOLDS ROUTINE - taken from Muscle Mag - October 1991 |
| Mon, Wed, Fri | Tues, Thurs, Sat |
| CHEST: Bench press 5 x 6-10 Flat bench flyes 5 x 6-10 Incline bench press 6 x 6-10 Cable crossovers 6 x 10-12 Dips (body weight) 5 x failure Dumbell pullovers 5 x 10-12. |
BICEPS: Barbell curls 6 x 6-10 Seated dumbell curls 6 x 6-10 Dumbell concentration curls 6 x 6-10 |
| BACK: Wide-grip chins (to front) 6 x failure T-bar rows 5 x 6-10 Seated pulley rows 6 x 6-10 One-arm dumbell rows 5 x 6-10 Straight-leg deadlifts 6 x 15 |
TRICEPS: Close-grip bench presses 6 x 6-10 Pushdowns 6 x 6-10 French press (barbell) 6 x 6-10 One-arm triceps extensions (dumbell) 6 x 6-10 |
| LEGS: Squats 6 x 8-12 Leg press 6 x 8-12 Leg extensions 6 x 12-15 Leg curls 6 x 10-12 Barbell lunges 5 x 15 |
SHOULDERS: Seated barbell presses 6 x 6-10 Lateral raises (standing) 6 x 6-10 Rear-delt lateral raises 5 x 6-10 Cable lateral raises 5 x 10-12 |
| CALVES: Standing calf raises 10 x 10 Seated calf raises 8 x 15 Oneplegged calf raises (holding dumbells) 6x12 |
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| FOREARMS: Wrist curls (forearms on knees) 4 x 10 Reverse barbell curls 4 x 8 Wright roller machine Until Failure |
CALVES & FOREARMS: Same as Monday, Wednesday, Friday workout |
| ABS: ½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop. | ABS: Same as Monday, Wednesday, Friday workout |
| Arnold Schwarzenegger became Mr. Olympia in 1970, 1971, 1972, 1973, 1974, 1975 and 1980. |
and also 5 x Mr. Universe 1 x Mr. World |
The routine on top of this page is a typical Arnold routine, but be aware that Arnold's routine changed constantly. At times he trained twice a day, while at other times once a day was enough. There were periods when he did lots of forced reps. There were times when he did supersets and giant sets. Arnold tried every thing, and picked what worked best for him at that particular time.
Arnold rested very little between sets, and usually increased pound ages wile each subsequent set. Although he experimented with high reps at times, he usually preferred a rep range in the neighborhood of 6 to 10. If he could only do five he would cheat to get past thay sticking point. However, Arnold's cheating wasn't the same as the average person's. If he did a cheat curl, it wasn't the same as an average bodybuilder swinging a weight from top lo bottom. It was controlled, deliberate chealing.
His concentration was complete. As far as the philosophy or his workouts is concerned, he was almost an existentialist. Nothing existed outside the set at hand. To illustrate this, one of his workout partners remembered the time when he and Aynold were doing 20 sets of biceps curls. The training partner said, "Boy, Arnold, we have fourteen sets to go." Arnold replied: "No, we have only one. The one we are working on".
Here you'll find some bodybuilding related links to very old pictures showing the Styrian Oak!
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| Arnold's Top Measurements | |
| Arnold's Posing 1 | |
| Arnold's Posing 2 | |
| Arnold's Posing 3 | |
| Contest Pictures |
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