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Arnold Schwarzenegger’s Workout And Diet Plan

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This workout by Arnold Schwarzenegger was originally featured in the October, 1991 issue of Muscle Mag.

Arnold Schwarzenegger Workout A – Performed on Monday, Wednesday and Friday

Chest

  • Bench press – 5 sets, 6-10 reps
  • Flat bench flies – 5 sets, 6-10 reps
  • Incline bench press – 6 sets, 6-10 reps
  • Cable crossovers – 6 sets, 10-12 reps
  • Dips – 5 sets, to failure
  • Dumbbell pullovers – 5 sets, 10-12 reps

Back

  • Front wide-grip chin-ups – 6 sets, to failure
  • T-bar rows – 5 sets, 6-10 reps
  • Seated pulley rows – 6 sets, 6-10 reps
  • One-arm dumbbell rows – 5 sets, 6-10 reps
  • Straight-leg deadlifts – 6 sets, 15 reps

Legs

  • Squats – 6 sets, 8-12 reps
  • Leg presses – 6 sets, 8-12 reps
  • Leg extensions – 6 sets, 12-15 reps
  • Leg curls – 6 sets, 10-12 reps
  • Barbell lunges – 5 sets, 15 reps

Calves

  • Standing calf raises -10 sets, 10 reps
  • Seated calf raises – 8 sets, 15 reps
  • One-legged calf raises (holding dumbbells) – 6 sets,12 reps

Forearms

  • Wrist curls (forearms on knees) – 4 sets, 10 reps
  • Reverse barbell curls – 4 sets, 8 reps
  • Wright roller machine – to failure

Abs

Nonstop instinct training for 30 minutes

Arnold Schwarzenegger Workout B – Performed on Tuesday, Thursday and Saturday

Biceps

  • Barbell curls – 6 sets, 6-10 reps
  • Seated dumbbell curls – 6 sets, 6-10 reps
  • Dumbbell concentration curls – 6 sets, 6-10 reps

Triceps

  • Close-grip bench presses (for the all three heads) – 6 sets, 6-10 reps
  • Pushdowns (exterior head) – 6 sets, 6-10 reps
  • Barbell French presses (interior head) – 6 sets, 6-10 reps
  • One-arm dumbbell triceps extensions (exterior head) – 6 sets, 6-10 reps

Shoulders

  • Seated barbell presses – 6 sets, 6-10 reps
  • Lateral raises (standing) – 6 sets, 6-10 reps
  • Rear-delt lateral raises – 5 sets, 6-10 reps
  • Cable lateral raises – 5 sets, 10-12 reps

Calves and Forearms

Same as Monday, Wednesday and Friday

Abs

Same as Monday, Wednesday and Friday.

Arnold Schwarzenegger Nutrition And Diet Advice

This advice by Arnold Schwarzenegger is aimed at individuals who hard a hard time gaining weight.

  • 5-6 small meals per day.
  • Carbs within 30 minutes after a workout.
  • Train no more than 4 days per week.
  • Eat 30 to 50 grams of protein every 3 hours.
  • Use protein shakes to get in your daily protein if needed.
Arnold Schwarzenegger's Workout And Diet Plan, 4.1 out of 5 based on 28 ratings

39 comments

  1. hi, i am 23 years old i would increase my body more and more good looking and powerful also give me good tips please…… and tell me how diets will good grow my body…..

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  2. Please give me some tip and suppliment name to make me huge like sir arnold

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  3. I like how it says no more than 4 days a week when it clearly says Monday Tuesday Wednesday Thursday Friday Saturday. when he actually worked out 6 days a week. sorry to funny

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    • Yeah but his routine was for an experienced bodybuilder, with great genes, on a carefully controlled steroid program

      You see the other bit says it’s what he’d advise people who have a hard time gaining weight follow

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  4. i have a hard time gaining weight. Please email me, if you have any tips!

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    • Gabe,

      The best program I have found to gain weight for myself is the 10 week size surge. You can find the 30 +/- page book online. The came out with a new version but I personally like the original. I didnt follow the diet I just used the workout plan and put on 18lbs in 8 weeks (Chemical Free). I also ate 3/4lb ground beef patties, 2 a day. One between breakfast and lunch the other between lunch and dinner (no bun).

      I hope this helps good luck to you.

      On a side note I stay away from supplements other than protein powder. Dont;fall for fake promises on test boosters and others.

      Tony

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    • Try the GOMAD challange, very extreme because of some side effects but cheap and very very effective!!

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    • Buy stuff called mutant mass

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  5. If you guys have a problem with the long workouts than split them up. For example: Monday: chest, back. Tuesday: Legs. Wednesday: Rest Thursday: Biceps, Triceps Friday: Shoulders. You don’t need to flollow this exact plan but the important part is the excerises, form, and eating right. lets be honest, theres no need to be In the gym that long

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  6. People, the advice at the bottom of the page clearly states it’s for people that have a hard time gaining weight! Arnold didn’t have a problem gaining weight, so he trained 6 days a week. Why is that so difficult to understand?

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  7. arnold followed his heart and good old instinctive workouts as well as hearty diet helped sculpt the ideal physique of the oak.

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  8. Read properly people, the diet plan says it is aimed at people who find it hard to put weight on, it’s not Arnold’s diet !!!

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  9. dis is the fake schedule

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  10. Aman Singh Rathore

    my fav. bodybuilder is ARNOLD nd I MEET U

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  11. Dear sir
    Your schedule shows total 6 days of work out but your advise is for 4 days…. did not get your point

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  12. Literally all of these posts are by people that obviously dont lift lol Arnold ate at least 5,000 calories to maintain and trained 6 days because thats what his body was physically able to do, alot of people need more rest than that, and alot of people saying nobody can recover that fast probably aren’t eat 300+ grams of protien daily, thats why there is only one Arnold. You’ll have to eat alot more than tuna, and if you think IF YOU WORK LESS YOU MAKE MORE GAINS, you’re one of those 24 hour class motherf***ers who sits on his a** and doesn’t lift sh*t. Train insane or remain the same, happy lifting my friends.

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  13. He was on contract to Weider. Did not have a day job. Did not have to get up early, etc. His JOB was to workout, eat, sleep. wake up, eat, sleep, wake up, eat, workout, eat, sleep, etc.

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    • Actually, he was taking on several university courses and managing a building business as well as training for bodybuilding contests. Just so you know :)

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  14. or maybe the secret to success is to just straight up bust through glass windows like a boss Mike O’Hearn style. that shit is crazy. maybe when i can deadlift 700 lbs i will be able to do that without a helmet and pads. then arnold will bow down to me!!!

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  15. it takes me 3 hours to do 60 sets total. arnold was doing 120ish in 4 hours. that is beyond crazy!! i don’t see how you recover fast enough to keep that pace going. maybe it just takes years to develop. i remember when i first started working out 8 months ago i would only go for like 45 minutes. in a year or two maybe i will be strong enough to do 120 sets in a workout. but arnold was doing like 400 to 500 pounds with everything im only in the 200 to 250 range right now. gonna keep going with the mind over matter and eat lots of yellow fin tuna. that shit is pricey but great for your physique.

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  16. Umm, might be a little error.. His training consisted of 6 days per week? Yet, Arnold’s advise below say’s “don’t train more the 4 days per week”, Please explain?

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  17. rajesh tribhuwan

    the legend of arnold.

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  18. This diet plan is for some one on anabolic seroides cycle never ever train like that . The word no pain no gain dose not exists any more mentally and scientifically it’s less= more and more=less work out should only be 30-45 minutes long intensive push your self no longer what Your avoiding is the catabolic state muscle break down where youhave no more energy so your muscle starts to feed of it self they call this muscle canabilisam to avoid this train less and make that less hard core and eat well and you repair faster and bigger but if your train more you will have less muscle your muscle will eat it self most people need study the theory before taking it into practice

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  19. arnolds job was bodybuilding so too some his workout seems extreme but he was trying to obtain the perfect body

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  20. I want make same arnold body. Plz give arnold video all body part exercise mail me.
    rock.shaikh96@yahoo.com

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  21. Why complain? Sit down, think, and plan. If you really want something you got to work hard for it regardless of your problems. Think of other ways?

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  22. my name is rahul aggarwal
    I have a problem thats why my body not build not increse in my size

    when i eat any thing in food in breakfast in lunch or in dinner after 5-10 min my liver is out of control and going to toilet to fresh

    please give me the solution of this problem because i want to make smae as arnold body
    my contact number is 9711488466

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    • Maybe you should learn to speak english first. @rahul aggarwal

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    • Look dude,after every meal you have to walk a littelbit so that the food may digest.im sure this will work.

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    • rahul u r problem is quiet normal with many people dear u should eat pav / vada pau bread in morning breakfast to avoid such problems

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  23. I’m confused too? I know we are nit arnaold, but did he really do all that in one workout three times a week? You would have to be in the gym for four hours. Who ever “really” wrote that, please explain.

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  24. guys wait because im confused…what exercises in relation with that program you do on monday for example? chest and back and legs and forearms and calves and abs?? isnt that too much??

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  25. Think Before You Speak

    Arnold worked out six days a week back in the day because he could still make or maintain gains. Obviously when this was said “Train no more than 4 days per week.” it was targeted at “individuals who have a hard time gaining weight”. You don’t workout as much if you can’t gain weight. You need to burn less calories or eat more to gain weight while working out. Obviously you cannot workout 6 days a week and gain weight if you’re burning too many calories or not eating enough. Therefor, workout less days to gain weight because you’re not as awesome as Arnold.

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  26. Um Im confused it says workout a is monday wednesday and friday and workout b is tuesday thursday saturday but it says dont work out more then 4 times a week. Can someone explain this to me?

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  27. MY BASCIS PROBELM IS THAT I CAN NOT CONTROL MY DIET THATS WHY BODY TURNS INTO FATS.

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  28. my body is totaly d-shape now i want to again improve my muscles and plz tell me about diet for muscles growth in days.

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  29. hi,i m 23 years old but my problem is that my weight is 90kgs and my belly is full of fats. i want to reduce my bellys and gains muscles and mintain my chest.

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  30. LOL he reccomends 4 workouts maximum per week, yet here it says he works out six days?

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