Arnold Schwarzenegger Arm Workout For Mass

Written by James C., M.S.(C), PT

| Published on

Fact Checked

Arnold Schwarzenegger is the most famous bodybuilder of all time, winning the Mr. Olympia competition seven times in his competitive career.

Arnold brought excitement to bodybuilding with his massive physique, great personality, and of course, the legendary bodybuilding film Pumping Iron.

After his bodybuilding career Arnold became a movie star and a successful politician.

Even though it has been over 40-years since Arnold Schwarzenegger last competed in a bodybuilding show, his physique is still celebrated today.

Arnold had massive arms, chest and back, and a tiny waist, making his physique aesthetically pleasing.

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Today’s Olympia contenders may have more mass than Arnold had back in the day, but they lack the aesthetic feature of the physique.

Bodybuilding has changed significantly in recent years, and now it’s all about being a mass freak which was not the case back when Arnold was competing.

It was more about the physique’s overall look, symmetry, balance, and aesthetics.

That’s why “small” bodybuilders such as Frank Zane could win the Olympia title because they had a physique that looked good.

The most impressive feature of Arnold’s Physique was his arms; he had massive arms with significant peaks that his competitors never matched.

His arms measured at 22 inches (56 cm); keep in mind that he had those arms while staying competition-ready.

Arnold Schwarzenegger Arm Workout

It’s no secret that Arnold Schwarzenegger trained hard and for long periods.

He has said that he sometimes worked out for 4-5 hours a day, many would call that overtraining, but Arnold built up one of the best physiques in the world by training for long periods.

Arnold Schwarzenegger Arm Workout Routine:

  • Standing Barbell Curls 5 sets of 15,10, 8, 6, 4 reps
  • Incline Dumbbell Curls 4 sets of 8 reps each
  • Concentration Curls 3 sets of 8 reps each
  • Lying Triceps Extensions 4 sets of 15, 10, 8, 6 reps
  • Triceps Cable Pressdowns 3 sets of 8 reps each
  • One-Arm Triceps Extensions 3 sets of 8 reps each
  • Barbell Wrist Curls 4 sets of 10 reps each
  • Reverse Wrist Curls 3 sets of 10 reps each

Remember that Arnold often trained shoulders, abs, and calves in his arm workout.

Arnold trained calves and abs almost every day for growth. Arnold also trained chest and back together in the same workout.

He believes in confusing the body by regularly changing the rep ranges to keep the body guessing and shock the system.

Arnold Schwarzenegger training arms (video)

https://www.youtube.com/watch?v=yby-IyHBxmw

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