Arnold Schwarzenegger’s Shoulder Workout

By / January 29, 2024

Here, we’re unraveling the secrets of a workout routine that forged Arnold Schwarzenegger into the epitome of bodybuilding excellence – his iconic shoulder workout

Before he graced Hollywood and the political stage, Arnold Schwarzenegger dominated the bodybuilding scene with seven Mr. Olympia titles, and we’re about to delve into the regimen that sculpted his legendary shoulders.

The Blueprint of Arnold Schwarzenegger’s Shoulders

arnold schwarzenegger shoulder press
via arnold schwarzenegger instagram

Arnold Schwarzenegger’s shoulder workout is a symphony of exercises meticulously orchestrated to target every facet of the shoulder complex. 

Let’s dissect each exercise, understanding the nuances that propelled Arnold Schwarzenegger to the pinnacle of shoulder development.

1. Seated Barbell Military Press

The foundation of Arnold Schwarzenegger’s shoulder workout, the seated barbell military press, engages the entire shoulder complex. 

Seated on the military press bench, Arnold Schwarzenegger would press the barbell above his head, locking his arms

The sets and reps for this exercise are structured as follows: 12, 12, 10, 8.

2. Side Lateral Raise

arnold schwarzenegger shoulder workout
via arnold schwarzenegger instagram

Next up is the side lateral raise, a move that isolates the lateral deltoids. With a pair of dumbbells, Arnold Schwarzenegger would raise them laterally while keeping his torso still. 

The sets and reps for this exercise mirror the military press: 12, 12, 10, 8.

3. Smith Machine Overhead Shoulder Press

Moving to the Smith machine for the overhead shoulder press, Arnold Schwarzenegger would sit slightly behind the barbell, lifting it overhead and lowering it to chin level. 

The structured sets and reps for this exercise maintain the pattern: 12, 12, 10, 8.

4. Seated Bent Over Rear Delt Raise

For the posterior deltoids, Arnold Schwarzenegger incorporated the seated bent-over rear delt raise. Seated on the edge of a bench, he would lift dumbbells to the sides, targeting the rear delts. 

The sets and reps adhere to the established pattern: 12, 12, 10, 8.

5. Upright Barbell Row

arnold schwarzenegger shoulders and arms workout
via arnold schwarzenegger instagram

The final exercise, the upright barbell row, hones in on the traps and upper shoulders. Arnold Schwarzenegger would lift the barbell to chin level, focusing on the elevation of the elbows. 

Sets and reps for this exercise follow the familiar rhythm: 12, 12, 10, 8.

6. The Arnold Press – Arnold Schwarzenegger’s Creation

Now, let’s talk about Arnold Schwarzenegger’s innovative creation – the Arnold Schwarzenegger Press. This exercise, bearing his name, engages all sections of the deltoids with a unique range of motion. 

Holding dumbbells in front of their shoulders, Arnold Schwarzenegger would fluidly extend them overhead, providing a dynamic challenge. 

For beginners, sitting on a bench with back support ensures controlled movements. The sets and reps adhere to the established framework: 12, 12, 10, 8.

The Arnold Schwarzenegger Wisdom: Consistency and Form

Arnold Schwarzenegger’s shoulders weren’t built in a day; they were crafted through consistency and impeccable form. 

The workout outlined here, a testament to his meticulous approach, requires dedication and precision. 

Incorporate these exercises into your routine, focus on proper form, and witness the transformation of your shoulders.

Conclusion: Elevating Your Shoulder Game

In conclusion, Arnold Schwarzenegger’s shoulder workout isn’t just a routine; it’s a legacy

By embracing these exercises, you’re not just lifting weights; you’re tapping into the essence of bodybuilding greatness. 

Consistency, dedication, and understanding the nuances of each movement are your keys to unlocking shoulders that command attention.

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