Vivotion Arnold Schwarzenegger’s Workout Routine To Become Mr Olympia Is Not For Mortals Mortals like us struggle to regularly hit the gym; and then there's Arnold Schwarzenegger pulling off workout routines like some kind of a demigod.
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Arnold Schwarzenegger’s Workout Routine To Become Mr Olympia Is Not For Mortals Arnold Schwarzenegger’s Workout Routine To Become Mr Olympia Is The Stuff Of Nightmares Mortals like us struggle to regularly hit the gym; and then there's Arnold Schwarzenegger pulling off workout routines like some kind of a demigod.
Arnold Schwarzenegger’s Workout Routine To Become Mr Olympia Is The Stuff Of Nightmares 5782

Arnold Schwarzenegger’s Workout Routine To Become Mr Olympia Is Not For Mortals

There are mortals like us who struggle to regularly hit the gym, maintain a healthy diet and get proper sleep; and then there’s Arnold Schwarzenegger pulling off unbelievable workout routines including abs exercise and back exercise like some kind of a demigod. 

Schwarzenegger who’s undoubtedly one of Hollywood’s greatest action stars started off as a bodybuilder. He won Mr Olympia seven times and six times in a row, making a phenomenal career out of being a total beefcake. 

Pumping Iron

Before Arnie dominated the film industry with blockbuster movies as The Terminator, Total Recall and Predator, his name was known for being a seven-time Mr Olympia (1970-75, 1980). Up to his present age of 71, the Austrian-American actor still tops world bodybuilding and body transformation records. 

As we’d all expect, the Pumping Iron star lived out of a herculean workout routine when he won the most prestigious bodybuilding competition seven times. According to Muscle and Strength, Arnie’s 16-week workout and Arnold Schwarzenegger training saw him pump iron six days a week for 60-75 minutes a session. 

What’s Schwarzenegger’s blueprint mainly for? Build bare muscles fitness, of course. This workout, based on Steve Shaw’s discernment, has two possible variations.

VARIATION ONE

Days one and four: chest and back

Chest: (bench press, incline bench press and dumbbell pullovers – 10 reps, 3-4 sets)
Back: (chin up, bent over row and deadlift – 10 reps, 3-4 sets)
Abs: (crunches – 25 reps, 5 sets)

Days two and five: shoulders and arms

Shoulders (barbell clean and press, dumbbell lateral raise, upright row and military press – 10 reps, 3-4 sets)
Arms: (standing barbell curl, seated barbell curl, close grip bench press and standing barbell tricep extension – 10 reps, 3-4 sets)
Forearms: (wrist curls and reverse wrist curls – 10 reps, 3-4 sets)
Abs: (reverse crunch – 25 reps, 5 sets)

Days three and six: legs and lower back

Legs (squat, lunch and leg curl – 10 reps, 3-4 sets)
Lower back (stiff leg deadlift and ‘good mornings’ – 10 reps, 3-4 sets)
Calves (standing calf raise – 10 reps, 3-4 sets)
Abs (crunches – 25 reps, 5 sets)

Arnold

VARIATION TWO

Days one, three and five: chest, back and legs

Chest (bench press and dumbbell flye – 6-10 reps, 5 sets; incline bench press – 6-10 reps, 6 sets; cable crossovers – 10-12 reps, 6 sets; dips – reps until failure, 5 sets; and dumbbell pullover – 10-12 reps, 5 sets)
Back (wide grip pull up – reps until failure, 6 sets; T-bar row and one-arm dumbbell row – 6-10 reps, 5 sets; seated pulley row – 6-10 reps, 6 sets; stiff leg deadlift – 15 reps, 6 sets)
Legs (squat and leg press – 8-12 reps, 6 sets; leg extension – 12-15 reps, 6 sets; leg curl – 10-15 reps, 6 sets; barbell lunge – 15 reps, 5 sets)
Calves (standing calf raise – 10 reps, 10 sets; seated calf raise – 15 reps, 8 sets; one leg dumbbell calf raise – 12 reps, 6 sets)
Forearms (wrist curl – 10 reps, 4 sets; reverse barbell curl – 10 reps, 4 sets; wrist roller machine – reps until failure, 4 sets)
Abs (non-stop abs training – reps ‘by instinct’, 30 mins)

Days two, four and six: shoulders and arms

Biceps (barbell curl, seated dumbbell curl and dumbbell concentration curl – 6-10 reps, 6 sets)
Triceps (close grip bench press, tricep pushdown, barbell French press and one-arm dumbbell tricep extension – 6-10 reps, 6 sets)
Shoulders (seated barbell press and lateral raise – 6-10 reps, 6 sets; rear delt lateral raise – 6-10 reps, 5 sets; cable lateral raise – 10-12 reps, 5 sets)
Calves (standing calf raise – 10 reps, 10 sets; seated calf raise – 15 reps, 8 sets; one leg dumbbell calf raise – 12 reps, 6 sets)
Forearms (wrist curl – 10 reps, 6 sets; reverse barbell curl – 8 reps, 4 sets; wrist roller machine – reps until failure, 4 sets)
Abs (non-stop abs training – reps ‘by instinct’, 30 mins)

In terms of his diet, Arnie apparently eats up to 5,000 calories a day, with 5-6 feedings per day including three whole food meals and two-three whole food ‘snacks.’ Along with 300g+ of protein, he would eat carbs within 30 minutes of finishing a muscle strength and muscle lose workout and drink protein shakes if needed. 

Are you going to try this <a href=”https://www.vivotion.com/blog/pilates-home-workout-beginners/”>Arnold Schwarzenegger workout routine?</a>

Featured Image Credit: Instagram/Arnold Schwarzenegger and Twitter/Mr Olympia LLC

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