Certain, Arnold Schwarzenegger’s arms routine helped create the physique that’s nonetheless thought-about by many to be bodybuilding’s best ever, however knocking it out three days every week for almost all of us is a bit, effectively, extreme. Right here’s some recommendation for making the routine extra possible: Arnold Schwarzenegger is a one-in-a-million form of man, if not a once-in-a-lifetime phenomenon.

“No kidding,” you say. “Why are you telling us one thing we’ve identified since we had muscle groups value flexing?” By overstating the painfully apparent, we hope to make the purpose that as a uniquely gifted athlete, Arnold was able to doing issues in a fitness center that almost all mere mortals would possibly discover overtaxing if not rattling close to inconceivable.

Even in superior athletes, signs of overtraining, together with chronic fatigue and damage, may end up from attempting to comply with Arnold’s exercises to a tee.

That being stated, we imagine that all bodybuilders—younger and previous, novice and professional—can profit by following the ideas introduced by Arnold on this piece. As a result of bodybuilding is such a person exercise, it solely is smart that it’s best to tailor each routine to your private capabilities and targets anyway.

Until you’re at a sophisticated stage, we advise you to not attempt to emulate the quantity of labor Arnold did for biceps. When you’re a newbie or an intermediate trainee, do two or three units per train from his offseason routine and see the way it goes. When you’re a sophisticated aggressive bodybuilder, we suggest that you just confine your self to performing three of the 5 pre-contest units.


When bulking up, Schwarzenegger would comply with a six-day cut up, hitting arms twice per week. Extremely, every arm workout would take a full two hours: 45 minutes for triceps, 45 minutes for biceps and half-hour for forearms, in that order. “The severity of utilizing absolute most poundage for every train of this super- bombing routine requires three to 4 days of relaxation between arm exercises in order that full recuperation and most progress happen,” Schwarzenegger instructs. Breaking down curls into two foremost classes—mass constructing and isolation—Schwarzenegger selected two workout routines from every group to make sure that he would construct not simply mass, however high quality mass.

Train Units Reps
Dishonest Barbell Curl 5-8 8-12
Incline Dumbbell Curl 5-8 8-12
One-Arm Focus Curl 5 10
Standing Alternate Dumbbell Curl 5 10



“Three months before a contest, I might change my arm routine fully,” says the Oak. “My objective now was to zoom in on chiseling in all of the cuts and form attainable. I’d minimize down on my units and go to a superset fashion of coaching and attempt to get a most pump every exercise.”

Throughout this era, Schwarzenegger would shift into overdrive, coaching every total arm in superset vogue with little or no relaxation between the supersets. Being that he was now engaged on a six-day double cut up (two exercises per day, six days per week), he’d be blasting his arms with this grueling routine 3 times every week. And also you thought his mass-building routine was a bear!

However there’s extra. “Once I was zeroing in for an enormous contest, I’d stand in entrance of the mirror between units for biceps and flex my arms, holding the flex for a minute, perhaps two, even three minutes. I’d do this as a result of contest posing is difficult. Having muscle is one factor, however having management over it and endurance are two others.”

Train Units Reps
Superset 1
Incline Dumbbell Curl 4 8-10
Tricep Pushdown 4 8-10
Superset 2
Standing Alternate Dumbbell Curl 4 8-10
One-Arm Overhead Extension 4 8-10
Superset 3
Preacher Curl 4 8-10
Mendacity French Press 4 8-10
Superset 4
Focus Curl 4 8-10
Reverse Triceps Pushup 4 8-10
Superset 5
Reverse Preacher Curl 4 10-12
Barbell Wrist Curl 4 10-12