Arnold Schwarzenegger Workout

arnold schwarzenegger workoutThe most charismatic and most celebrated bodybuilder of all time – With a fantastic physique that demanded the attention of the entire world, here is – The Arnold Schwarzenegger Workout.

Arnold had some unique thoughts about training. He did not believe that there was a fixed recipe for success and would try out many things, occasionally even working out twice a day!

Arnold firmly believes that beginners should start off slow and work their way up. Another word of advice from Arnie was something that I consistently advise also : Don’t do something just because somebody else is doing it! If it worked for them doesn’t necessarily mean it will work for you.

As far as dieting to build muscle fast, Arnold feels that they got it wrong back in his day and gained too much fat. He advises (or ‘advices’ for anyone who’s seen ‘pumping iron’!) staying as lean as possible all year round for health, fitness and to minimise time spent cutting the fat.

The following program is a sample exercise routine that Schwarzenegger, one of the most gifted bodybuilders of our time, frequently used when he was training. This version of the Arnold Schwarzenegger workout was featured in the October 1991′ issue of Muscle Mag

 

arnold schwarzenegger workoutAltug Says : The Arnold Schwarzenegger workout isn’t for the faint of heart. This is Volume Training at it’s extreme. I wouldn’t recommend this for beginners or anybody who isn’t genetically blessed.

You must keep in mind that this is a bodybuilders workout and nearly all bodybuilders are supplemented up to the eyeballs but, above all, they have the genetics to be able to train at this volume and intensity where as the majority of the public do not.

If you are going to use this workout, I would make the workouts a bit more balanced. The 2nd routine seems easier than the 1st workout (but who am I to argue with the great ahhnuld!). I would maybe shift legs over from day 1 to the beginning of day 2 to balance the training of such big muscle groups. Just an option – Take it or leave it.

Another thing you could do if you really want to try this workout is to cut it down from 6 days to 4 days (or even 3). This will help with recovery.

I would still rather recommend an aspiring muscle builder to grab an online muscle building program. You can find these reviewed in the Muscle Building Programs section of my site HERE

I must stress one more time that this is volume training at it’s extreme and that most trainee’s will not need to go here (not the original 6 day version anyway)! I just know that many are curious as to what an Arnold Schwarzenegger workout looked like – Just remember that curiosity killed the cat.. 😉

 

Notes: Arnold trained every muscle group 3 times a week except abs, calves and forearms which he trained every day. Sunday is the only rest day in the Arnold Schwarzenegger workout.

MON, WED, FRI

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
1
to failure
Abs
Differed from one day to the next
30 mins


TUES, THURS, SAT

Biceps
Barbel Curls
6 sets
6-10 reps
Seated Dumbell Curls

6 sets
6-10 reps
Dumbell concentration Curls
6 sets
6-10 reps
Triceps
Close Grip Bench Press
6 sets
6-10 reps
Pushdowns
6 sets
6-10 reps
Barbell French Press
6 sets
6-10 reps
One arm dumbell tricep extensions
6 sets
6-10 reps
Shoulders
Seated Barbell Press
5 sets
6-10 reps
Lateral Raises
6 sets
6-10 reps
Rear Delt Raises
5 sets
6-10 reps
Cable Lateral Raises
5 sets
10-12 reps
Calves
Same as Mon,Wed, Fri
Forearms
” ” ”
Abs
” ” ”
30 mins

or

Go Back to Celebrity Workouts

Vin Diesel Workout

Vin Diesel Workout

The Vin Diesel workout has been the trickiest celebrity workout for me to source so far!

Vin DieselNobody seems to know what big Vinny does in his workouts! No doubt the ladies love Vin and the guys want to look like him which makes his workout highly searched online!

There are snippets of information here and there about Vin Diesel’s workout. The main one I found was that he bases the majority of most of his workout around compound exercises (smart guy!).

vince delmonte ebookWorking out like Vin Diesel does not necessarily mean that you will look like him. He is genetically gifted and also will obviously change his workouts when this one stops working.

If you want a more realistic and effective blueprint to help you build muscle fast, I’d highly recommend checking out Vince Delmontes No Nonsense Muscle Building

Vince has built a reputation as the “Skinny Guy Saviour” and it’s not hard to see why after checking out his program.

If you want a full review of this program, please check out my thorough review of the Vince Delmonte Ebook Package

This leads me to believe that his weight’s workout is something like a HIT Training style workout. This type of training is based almost exclusively around compound movements.

Another piece of information out there about the Vin Diesel workout is that he attends Yoga and Pilates classes too. No doubt to increase the strength and definition in his 6 pack abs and core area (pilates) as well as maintaining his flexibility (Yoga).

So with these two pieces of information at hand, it is worth making an educated assumption as to what the Vin Diesel workout involves.

vin diesel workoutAltug Says : Of course, this isn’t the official Vin Diesel workout – Information on Vin’s workout is very scarce!

However, taking into consideration the little information we have, I’ve compiled a workout schedule that I feel is similar to what Vin Diesel actually does.

Vin would do this workout Monday, Wednesday and Friday with rest days in between. He may do his Yoga and Pilates classes seperately during his rest days rather than after his weight’s session.

Enjoy.

Vin Diesel Workout – Day 1

BODYPART
EXERCISE
SETS
REPS REST
Chest Flat Bench Press 3-4 sets (2x Warm up 1-2x Working sets) 8-12 2 mins
Incline Dumbell Press 3-4 sets (2x Warm up 1-2x Working sets) 8-12 2 mins
Triceps Close Grip Bench Press 2-4 sets (1-2 W.U sets and 1-2x Working sets) 8-12 2 mins
Skull Crushers 2-4 sets (1-2x W.U and 1-2x Working sets) 8-12 2 mins
Core Pilates 1 hour
(stretches) Yoga 1 hour

Day 2

BODYPART
EXERCISE
SETS
REPS REST
Back Wide Grip Pull-ups/Lat Pulldowns 3-4 sets (2 x warm up on a lat pulldown or assisted pull ups. 1-2x Working sets) 8-12 2 mins
Deadlifts 3-4 sets (2 x warm up 1-2x Working sets) 8-12 2 mins
Barbell Bent Over Row 2-3 sets (1-2x warm up 1 x Working Set) 8-12 2 mins
Biceps Bicep Curls (barbell) 2-4 sets (1-2x warm up 1-2x Working sets) 8-12 2 mins
(stretches) Stretch all muscle groups that were worked on day 2 Hold 20-30secs

Day 3

BODYPART
EXERCISE
SETS
REPS REST
Legs Squats or Leg Press 4 sets (2x Warm up 2x Working) 8-12 2 mins
Romanian Deadlift 4 sets (2x Warm up 2 x Working) 8-12 2 mins
Seated Calf Raises 3-4 sets (2 x Warm up 1-2 Working) 8-12 2 mins
Shoulders Dumbell or Barbell Press 3-4 sets (2 x warm up 1-2x Working sets) 8-12 2 mins
Upright Rows 3-4 sets (2 x warm up 1-2x Working sets) 8-12 2 mins
Core Pilates 1 Hour
(stretches) Yoga 1 hour