10 Exercises from Arnold Schwarzenegger’s Routine

By / May 18, 2023

  • Barbell Squats
  • Deadlifts
  • Barbell Bench Press
  • Military Press
  • Chin-Ups
  • Dumbbell Flyes
  • Dumbbell Lateral Raises
  • Preacher Curls
  • Triceps Pushdowns
  • Cable Crossovers

Barbell Squats:

arnold schwarzenegger age
via arnold schwarzenegger instagram

This exercise targets the lower body, particularly the quadriceps, hamstrings, and glutes. It involves standing with a barbell resting on your upper back and squatting down until your thighs are parallel to the ground, then standing back up.


arnold schwarzenegger deadlift record
via instagram

Deadlifts target the posterior chain, including the glutes, hamstrings, and lower back. It involves lifting a loaded barbell off the ground while maintaining a straight back.

Barbell Bench Press:

arnold schwarzenegger barbell curl
via arnold schwarzenegger instagram

This exercise targets the chest, triceps, and shoulders. It involves lying on a bench and lifting a barbell with both hands, lowering it to your chest, then pushing it back up.

Military Press:

This exercise targets the shoulders and triceps. It involves standing with a barbell at your chest, and then pushing it overhead until your arms are fully extended.


Chin-ups primarily target the back and biceps. It involves hanging from a bar and pulling yourself up until your chin is above the bar.

Dumbbell Flyes:

arnold schwarzenegger workout book
via arnold schwarzenegger instagram

This exercise targets the chest muscles. It involves lying on a bench and holding a pair of dumbbells with arms extended, then lowering the dumbbells to the sides until they are parallel with the ground.

Dumbbell Lateral Raises:

This exercise targets the shoulder muscles. It involves standing with a pair of dumbbells at your sides, then lifting them out to the sides until your arms are parallel to the ground.

Preacher Curls:

This exercise targets the biceps. It involves sitting at a preacher’s bench with your arms extended over the bench, then lifting a barbell towards your chest.

Triceps Pushdowns:

arnold schwarzenegger triceps training
via arnold schwarzenegger instagram

This exercise targets the triceps. It involves standing in front of a cable machine, holding a bar attached to the machine with both hands, then pushing it down towards your thighs.

Cable Crossovers:

This exercise targets the chest muscles. It involves standing in front of a cable machine, holding two handles attached to the machine, and then crossing your arms in front of your chest.

When it comes to fitness, there are several factors to consider in order to achieve your desired results.

From nutrition and exercise to recovery and rest, each aspect plays an important role in shaping your overall health and fitness.

In this article, we’ll explore some of the most common questions people have about their fitness routines and how you can incorporate them into your life.


arnold schwarzenegger protein shaker
via arnold schwarzenegger instagram

Supplements can be a great addition to a well-rounded fitness routine. However, it’s important to note that supplements should not be used as a replacement for a healthy diet.

A good starting point is a daily multivitamin to ensure that you’re getting all the essential nutrients your body needs.

Beyond that, other supplements such as protein powder, creatine, and pre-workouts can provide additional benefits depending on your fitness goals.

Be sure to research and consult with a healthcare professional before adding any supplements to your routine.


Cardiovascular exercise is crucial for maintaining a healthy heart and lungs, as well as burning calories and aiding in weight loss.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week.

This can be achieved through activities such as running, biking, swimming, or even brisk walking. If you’re looking to maximize your cardiovascular fitness, consider incorporating high-intensity interval training (HIIT) into your routine.

Arnold Workout Variation

arnold schwarzenegger bodybuilding

Arnold Schwarzenegger is one of the most iconic bodybuilders of all time, known for his impressive physique and dedication to fitness.

There are several variations of his workout routines that have been published over the years, each with its own unique benefits.

Some of the most popular variations include his classic “Golden Six” routine, his advanced “Arnold Schwarzenegger’s Blueprint” routine, and his more recent “Arnold Schwarzenegger’s Blueprint to Cut” routine. Ultimately, the best routine for you will depend on your fitness goals and personal preferences.

Sleep and Water

Getting enough sleep and staying hydrated are crucial components of a healthy lifestyle. The National Sleep Foundation recommends 7-9 hours of sleep per night for adults, while the Institute of Medicine suggests a daily water intake of around 3.7 liters for men and 2.7 liters for women.

Staying hydrated can help with digestion, nutrient absorption, and energy levels while getting enough sleep can aid in muscle recovery and overall health.

Warming Up

A proper warm-up is essential for preventing injuries and preparing your body for exercise. A good warm-up should consist of dynamic stretching, mobility exercises, and light cardio.

This can help increase blood flow and oxygen to your muscles, as well as improve your range of motion and flexibility.

Working Out Twice a Day

While working out twice a day can be effective for some individuals, it’s important to listen to your body and avoid overtraining.

If you do choose to work out twice a day, it’s best to space your workouts out by at least 6-8 hours and focus on different muscle groups each time.

This can help prevent fatigue and injury while still allowing you to get in a solid workout. Rest Between Sets Resting between sets is an important aspect of strength training.

The ideal rest time will depend on your fitness goals and the exercises you’re performing.

Generally speaking, rest times of 1-2 minutes between sets are recommended for building muscle and strength, while rest times of 30-60 seconds are recommended for improving endurance.

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