It was only a matter of time before we saw another appearance for Arnold Schwarzenegger here at SHJ.
How could you not have the GOAT a few times?
We’ve now seen Arnold three times, with these articles:
- Arnold Schwarzenegger Workout and Diet Plan
- Arnold Schwarzenegger Home Workout
- Arnold Schwarzenegger Morning Rituals and Habits
And now it’s time we take a peak into Arnold’s rituals when it comes to hit MASSIVE arms.
He was kind enough to share his off-season AND peak season training with Muscle and Fitness, so that’s where we’re going to be pulling for this one.
Having a couple Arnold workouts floating around our Celeb Workouts and Workout Database is definitely going to be welcomed by The SHJ Army – and hitting arms is something we LOVE to do.
Here’s how they start by telling us about his off-season training:
When bulking up, Schwarzenegger would follow a six-day split, hitting arms twice per week. Incredibly, each arm workout would take a full two hours: 45 minutes for triceps, 45 minutes for biceps and 30 minutes for forearms, in that order. “The severity of using absolute maximum poundage for each exercise of this super- bombing routine requires three to four days of rest between arm workouts so that full recuperation and maximum growth occur,” Schwarzenegger instructs. Breaking down curls into two main categories—mass building and isolation—Schwarzenegger chose two exercises from each group to ensure that he would build not just mass, but quality mass.
We’re going to need to remember that for the full workout I break down below.
Before we do that, though, here’s what they tell us about peak season:
“Three months before a contest, I would change my arm routine completely,” says the Oak. “My goal now was to zoom in on chiseling in all the cuts and shape possible. I’d cut down on my sets and go to a superset style of training and try to get a maximum pump each workout.”
During this period, Schwarzenegger would shift into overdrive, training each entire arm in superset fashion with little or no rest between the supersets. Being that he was now working on a six-day double split (two workouts per day, six days per week), he’d be blasting his arms with this grueling routine three times each week. And you thought his mass-building routine was a bear!
Arnold also goes on to say:
“When I was zeroing in for a big contest, I’d stand in front of the mirror between sets for biceps and flex my arms, holding the flex for a minute, maybe two, even three minutes. I’d do that because contest posing is hard. Having muscle is one thing, but having control over it and endurance are two others.”
Any of you looking to prep for contests: take notes!
Now we’re moving into TWO different workout routines, which are his off-season and peak season workouts – fully broken down for you below.
As always, let me know if you give them a shot and what you think!
Arnold Schwarzenegger Arms Workout
Training Volume:
One Day of Training
(To Be Repeated and Varied w/ Other Training)
Upgrade This Workout:
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Arnold Schwarzenegger Arms Workout
This workout is shared by Muscle and Fitness and Arnold Schwarzenegger.
ARNOLD SCHWARZENEGGER ARMS “OFF-SEASON” WORKOUT:
Cheating Barbell Curl
5-8 Sets X 8-12 reps
Incline Dumbbell Curl
5-8 Sets X 8-12 reps
One-Arm Concentration Curl
5 x 10
Standing Alternate Dumbbell Curl
5 x 10
ARNOLD SCHWARZENEGGER ARMS “CONTEST PREP” WORKOUT:
Superset 1
Incline Dumbbell Curl
4 sets X 8-10 reps
Tricep Pushdown
4 sets X 8-10 reps
Superset 2
Standing Alternate Dumbbell Curl
4 sets X 8-10 reps
One-Arm Overhead Extension
4 sets X 8-10 reps
Superset 3
Preacher Curl
4 sets 8-10 reps
Lying French Press
4 sets X 8-10 reps
Superset 4
Concentration Curl
4 sets X 8-10 reps
Reverse Triceps Pushup
4 sets 8-10 reps
Superset 5
Reverse Preacher Curl
4 sets X 10-12 reps
Barbell Wrist Curl
4 sets X 10-12 reps
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