FREE Bodybuilding eBook
Learn The Powerful Secrets To
Unlock Your Bodybuilding Potential Today!

Enter your first name and a valid email address
for free instant access to the special bodybuilding report.

 
First Name:
Email Address:

Arnold Schwarzenegger Bodybuilding Tips

Arnold Schwarzenegger is an inspiration to millions of men around the world.

"The secret is to make your mind work for you - not against you." This is Arnold’s bodybuilding philosophy. Arnold's approach to bodybuilding was mental as well as physical. While competing, he didn't go through the motions; he worked out to be larger than life.

Arnold Schwarzenegger Bodybuilding Diet and Nutrition Tips

• Eat 5-6 smaller meals a day
• Eat carbs half an hour after exercising
• Eat 30 to 50 grams of protein with each meal every 3 hours
• Not avoid unsaturated fats because they raise hormone levels
• Eat between 60 and 100 grams of carbs per day
• Eat no more than 3 eggs a day
• Substitute beef and pork with chicken and fish
• Avoid sugar -- it contains empty calories; eat fruits and vegetables for carbs instead
• Use supplements and protein shakes to get the required daily amount of protein
• Sleep 8 or more hours a day

Arnold Schwarzenegger Bodybuilding Workout Routine

For Monday, Wednesday and 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 - to failure

Abs:
Nonstop instinct training for 30 minutes

For Tuesday, Thursday and Saturday

Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:
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

Calves and Forearms:
Same as Monday, Wednesday and Friday

Abs:
Same as Monday, Wednesday and Friday.

If you have any questions or want to make suggestions please feel free to contact us by e-mail


Click Here For Free Bodybuilding Tips
Full of useful information, exercise tips, diet tips and inspiration for us all,
also you will be automatically entered in our monthly drawing to
win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!

Sign up free by sending an e-mail to
fitnesstips@trulyhuge.com

© 2006-2013 Bodybuildingco.com