Arnold Schwarzenegger is undoubtedly one of the best bodybuilders of all time. Most of Arnold’s Hollywood success was due to his huge figure and 22 inch arms. As a bodybuilder ahead of his time, he was the icon for the sport of bodybuilding and the winner of the Mr. Olympia competition seven times. Let’s see what his usual workout for arms was.

Quick Facts:

Arnold believed in more volume training, and did not usually push the sets to failure

Arnold’s Biceps, Triceps, and Shoulder training were done Tuesday, Thursday, and Saturday (3 times per week).

As many other bodybuilders, Arnold’s routine changed constantly, which is effective to confuse the muscles so that they can adapt to change and continue to grow.

His routine:

Biceps
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10

Triceps
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10

Shoulders
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12

Popularity: 6% [?]