Arnold Schwarzenegger was born July 30, 1947 in Austria, Arnold Schwarzenegger won Mr. Olympia seven times and he also won Mr. Universe at the age of 20. He is without doubt the greatest and most successful bodybuilder of all time.
The following workout has been inspired by Arnold Schwarzenegger’s encyclopedia of modern bodybuilding. Anybody serious about weight lifting and bodybuilding should get this book, it includes everything you need to know.
The book goes into great detail about weight training and bodybuilding techniques, including information on correct diets, rest periods and just about everything that you would need to know.
The three below workouts can be completed once a week or twice a week, performing them twice a week will result in six days a week of training. Don’t attempt this if you’re a complete beginner, take care to perform all exercises correctly, using the correct technique and not lifting beyond your ability. Don’t let your ego take over!
Arnold Schwarzenegger Bodybuilding Workout
All exercisers can be completed with the following frequency, between 3 – 5 sets and 6 – 10 repetitions, with the exception of the abdominal exercises which can be performed with higher repetitions, for example 20 or 30 reps.
Chest and Back
- Barbell bench press
- Dumbbell chest flyes
- Incline dumbbell bench press
- T bar rowing, can be performed with just a barbell
- Lat pull downs
Shoulders and Arms
- Upright row
- Dumbbell shoulder press
- Side shoulder raises
- Standing bicep curls
- Concentration curls
- Standing or seated overhead dumbbell extensions
- Tricep extensions/skull crushes
Legs and Abdominals
- Stiff leg deadlift
- Calf raises
- Leg raises
- Decline sit ups
The encyclopedia of modern bodybuilding includes a great deal of information about the following topics.
Nutrition and Diet, it goes into detail about the special requirements for bodybuilders including information on Protein, carbohydrate and dietary fat requirements. It lists the actual foods to consume, Information on muscle building supplements, water, vitamin and mineral intakes.
Other subject areas it covers is our Metabolic rate, how much energy we get from food and how food is used by the body, exercise and energy usage, Glycogen and Ketosis details.
The books talks about how to gain muscle and how to lose body fat. Including information on our body composition, different body types, the effects of age on our bodies and training, how much cardiovascular exercising we should perform. Plus recommended calorie consumption and various other tips and strategies for the correct training and eating habits, plus much more.
Arnold Schwarzenegger’s encyclopedia of modern bodybuilding includes just about everything you would need to know and it’s highly recommended.