Arnold Schwarzenegger’s Workout And Diet Plan

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.