Arnold Schwarzenegger Classic Workout Routine
Before we list Arnold's classic workout routine where he trained a 6-day split, we first need to look at the 5000 calories he was eating every day to sustain him through these grueling high volume workouts. We also need to consider that before Arnold started training like this he was an advanced bodybuilder who had completed the years of building up a solid foundation of muscle.
Each body-part is hit twice a week, resting on Sundays. His 6-day classic workout routine would be doing chest and back on Monday and Thursday doing bench press, incline bench press and D/B pull-overs for chest, chin-ups, bent-over rows and deadlifts for back.
On Tuesdays and Fridays, he would hit his shoulders and arms, doing barbell clean and press, D/B lateral raises, upright rowing and military press for shoulders. He would then go onto standing barbell curls, seated D/B curls, close-grip bench-press and standing triceps extensions with a barbell for arms. Arnold would finish this workout with wrist curls and reverse wrist curls, then train his abs.
On Wednesdays and Saturdays, he would train legs and lower back doing squats, lunges and leg curls for legs. Then he would do stiff-legged deadlifts and good mornings for his lower back, standing calf raises for calves and then hit his abs again for the last time in the week.
It is very important to note that there are many variations of this routine briefly outlined above. In order for any advanced bodybuilder to continue growing muscle they need to constantly train to the point of failure at around 10 repetitions.
This is important, not only from a muscle hypertrophy point of view but also from a cycling point of view, which is why the routine listed above is just a variation on a theme that Arnold would change constantly, always varying something. No two workouts are exactly the same, either the sets and reps change or the movement changes.
In conclusion, Arnold believed in volume training but it needs to be qualified with the fact that by the time he was doing this type of high volume, high intensity training, Arnold had already built up a strong sense of discipline and correct training technique by being 100% confidence in his form.
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