hier heb je een schema's van arnold.
Arnold Schwarzenegger's Workout Exercise Routines!
Arnold Schwarzenegger's
Superset Routine!
This routine will help you achieve a balanced physique.
If you are a Beginner, Intermediate and/or Steroid-Free,
decrease training volume, duration, and frequency.
Arnold used anabolic-steroids that helped him
build muscles faster and recuperate quicker
and therefore train longer and more frequently!
Arnold also used this routine as a general guide
but often made each workout unique by altering
exercises, angles, tempo, weight, and reps.
For instance, you can use a Barbell or Dumbbells for Bench Presses,
the Wide-Grip Chin-Ups can be done to the front or back of your head,
and many Barbell and Dumbbell exercises can be copied
on Cable & Pulley or other equipment such as rubber-tubing!
By mixing things up you really challenge your strength and endurance
and the training variety helps keep you fresh and motivated!
Arnold Schwarzenegger Superset Routine!
Monday / Wednesday / Friday
CHEST and BACK
Superset:
Barbell Bench Presses - 1 set - 15 reps warm-up
5 sets - 10,8,8,6,4 reps
Wide-Grip Chins (behind the head) - 5 sets - 10 reps (to back)
Superset:
Dumbbell Incline Presses - 5 sets - 10,8,6,6,4 reps
Close-Grip Chins - 5 sets - 10 reps
Superset:
Dumbbell Flyes - 5 sets - 10,8,6,6,4 reps
T-Bar Rows - 5 sets - 15,10,8,8,8 reps
Superset:
Parallel Upright Dips - 5 sets - 15,10,8,8,8 reps
Bent-Over Barbell Rows - 5 sets - 10 reps
Superset:
Seated Cable rows - 5 sets - 10 reps
Dumbbell Pullovers - 5 sets - 15 reps
THIGHS
Barbell Squats - 6 sets - 15,10,8,8,6,4 reps
Barbell Front Squats - 4 sets - 10,8,8,6 reps
Superset:
Hack Squats (machine, barbell, or dumbbells) - 1 set - 15 rep warm up,
5 sets - 10,8,8,8,8 reps
Lying Leg Curls - 1 set, 15 rep warm up,
5 sets - 10,8,8,8,8 reps
Superset:
Standing Leg Curls - 5 sets - 10 reps
Straight Leg Deadlifts - 5 sets - 10 reps
CALVES
Donkey Calf Raises
(using a machine or with person sitting on your back)
5 sets - 10 reps
Standing Machine Calf Raises - 5 sets - 10 reps
Seated Machine Calf raises - 5 sets - 10 reps
ABDOMINALS
Hanging Leg Raises - 150 reps
Crunches - 150 reps
Bent-Over Twists - 100 reps each side
Tuesday / Thursday / Saturday
SHOULDERS
Superset:
Barbell Presses (behind the head) - 1 set, 15 reps warm-up
5 sets - 10,8,8,6,4 reps
Dumbbell Front Laterals - 5 sets - 8 reps
Superset:
Machine Front Press - 5 sets - 8 reps
Bent-Over Dummbell Laterals - 5 sets - 8 reps
Superset:
Upright Barbell Rows - 5 sets - 10 reps
One-Arm Cable Side Laterals - 5 sets - 10 reps
BICEPS and TRICEPS
I never set limits or created mental barriers.
You may have read that I imagined my biceps
as big as mountain peaks
when I did my curling exercises.
This visualization process was essential
if I was to gain the kind of mass and size
I needed to win the Mr Olympia contest
against monsters like Sergio Oliva and Lou Ferrigno ...
- Arnold Schwarzenegger
Superset:
Standing Barbell Curls - 5 sets - 10,8,8,6,4 reps
Lying Barbell French Press - 5 sets - 15,10,8,6,4 reps
Superset:
Alternating Dumbbell Curls - 5 sets - 8 reps
Triceps Cable Pushdowns - 5 sets - 8 reps
Superset:
Dumbbell Concentration Curls - 5 sets - 8 reps
One-Arm Dumbbell Triceps Extensions - 5 sets - 8 reps
Reverse (Overhand) Grip Cable Push Downs - 5 sets - 15 reps
FOREARMS
Superset:
Barbell Wrist Curls - 5 sets - 10 reps
Barbell Reverse Curls - 5 sets - 10 reps
One-Arm Dummbell Wrist Curls - 5 sets - 10 reps
CALVES
Standing Calf Raises - 5 sets - 15,10,8,6,4, reps
Calf Raises on Leg-Press Machine - 5 sets - 10 reps
ABDOMINALS
Bent-Knee Situps - 150 reps
Leg Raises - 150 reps
Side Leg Raises - 100 reps each side
Hyperextensions - 3 sets - 10 reps
"Experiencing this pain in my muscles and aching and going on and on is my challenge. The last three or four reps is what makes the muscles grow. This area of pain divides a champion from someone who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens. I have no fear of fainting. I do squats until I fall over and pass out. So what? It's not going to kill me. I wake up five minutes later and I'm OK. A lot of other athletes are afraid of this. So they don't pass out. They don't go on." - Arnold Schwarzenegger!
More Arnold Schwarzenegger Weight Training Routines!
If you are a Beginner or Intermediate do less sets -
doing about 1/4 to 1/2 the number of sets Arnold did
will be enough muscle building work for most people!
Also, train each muscle area 2 X per week
rather than 3 X per week like Arnold did!
Unless you are on steroids you will quickly overtrain
if you try to do the same volume and frequency of training
that Arnold and other steroids bodybuilders do!!
Arnold Schwarzenegger's Chest Routine!
Arnold did this or similar chest workouts 3 X per week
(see for example Muscle Mag October 1991)
while taking steroids and preparing for competition -
If you are a beginner or intermediate
do this generally only 2 X per week and do less sets
otherwise you will quickly overtrain!!
The beauty of Arnold's routines are that
they hit the muscles from all angles
so that you get full and balanced muscular development!!)
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
Arnold Schwarzenegger's Advanced Back
Workout Routine (3 X per week)!!
- Do less sets and frequency if you are
a Beginner or Intermediate -
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
Arnold Schwarzenegger's Advanced Shoulders
Workout Routine (3 X per week)!!
- Do less sets and frequency if you are
a Beginner or Intermediate -
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
Arnold Schwarzenegger's Advanced Biceps
Workout Routine (3 X per week)!!
- Do less sets and frequency if you are
a Beginner or Intermediate -
Barbell Curls - 6 sets, 6-12 reps
Incline Bench Dumbbell Curls - 6 sets, 6-12 reps
Scott Bench Curls - 6 sets, 6-12 reps
Concentration Curls - 6 sets, 10-12 reps
Arnold Schwarzenegger's Advanced Triceps
Workout Routine (3 X per week)!!
- Do less sets and frequency if you are
a Beginner or Intermediate -
Close-grip bench presses - 6 sets, 6-10 reps
Pushdowns - 6 sets, 6-10 reps
Barbell French presses - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions - 6 sets, 6-10 reps
Arnold Schwarzenegger's Advanced Forearms
Workout Routine (3 X per week)!!
- Do less sets and frequency if you are
a Beginner or Intermediate -
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure
Arnold Schwarzenegger's Advanced 6-Pack Abs
Workout Routine (3 X per week)!!
- Do less sets and frequency if you are
a Beginner or Intermediate -
Non-stop "instinctive training" for about 30 minutes!!
Arnold did a variety of abs exercises, sets, and reps
all depending on how he felt that day!!
Arnold Schwarzenegger's Advanced Thighs
Hips, Hamstrings, and Butt Workout Routine (3 X per week)!!
- Do less sets and frequency if you are
a Beginner or Intermediate -
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
Arnold Schwarzenegger's Advanced Calves
Workout Routine (3 X per week)!!
- Do less sets and frequency if you are
a Beginner or Intermediate -
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps
nog nooit een extreem droge biceps gezien die zo rond is als een golfbal? foto 10 
