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Arnold's Pumping Iron Workout
Arnold Schwarzenegger is still considered by many to be the greatest bodybuilder of all time. Some of the questions I get asked all the time are: How did Arnold get so big? How did Arnold workout? How can I look like Arnold Schwarzenegger?
TThe following Pumping Iron workout clips and Arnold's Workout routine will show you how to train like Arnold Schwarzenegger.
I am not saying this will make you into the next Arnold Schwarzenegger, after all there is only one Arnold. But it couldn't hurt to use the workout that made him what he was. I also suggest you see the full Pumping Iron Video
Arnold's Workout
Mon, Wed, Fri
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
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
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
Calves:
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12
Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure
Abs:
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.
Tues, Thurs, Sat
Biceps:
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10
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
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 , Forearms & Abs:
Same as Monday, Wednesday, Friday workout