Arnold Schwarzenegger Bicep Workout

Author Rod Ferris B.A., CPT(YMCA, ACE) CPAFLAFitness Level AdvancedType Hypertrophy
Days in Plan 1 Days Rest Between Sets:
1:30-2:00 minutes
Duration40 Min per session
Arnold Schwarzenegger had MASSIVE biceps, he has won Mr. Olympia, Mr Universe and now he is the Governator. Most people remember his massive stature, to do this he spent most of his life in the gym. He openly admitted to taking steriods (see above link) and also was born with the right muscle fiber composition to attain such a physique. Not just anyone can get biceps like his but we can try. We have put together a similar bicep workout to his.

Arnolds Bicep Secrets

- Maintain variety in your bicep workout by adding cables, dumbbells and bars.
- During isolation exercises focus on a controlled movement
-Don't let your mind wander

Bicep Supersetting

Arnold was the king of supersets. He performed his arm supersets and did 5 of them in one workout keeping a high volume.

Arnolds Bicep Workout

Below is a sample of his workout.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Biceps
Barbell Curls Exercise Picture 1. Barbell Curls
Sets: 5Reps: 10
Notes:Arnold performed these first and 'cheated' by doing more weight than he should have just to increase his weight. Cheating is an advanced training principle that should only be performed by advanced trainers. You can hurt yourself using improper form but you can also get your muscle acustomed to a higher weight.
Incline Dumbbell Curls Exercise Picture 2. Incline Dumbbell Curls
Sets: 5Reps: 10
Concentration Curls Exercise Picture 3. Concentration Curls
Sets: 5Reps: 10
Standing E-Z Curl Bar | Standing Barbell Curl Exercise Picture 4. Standing E-Z Curl Bar | Standing Barbell Curl
Sets: 5Reps: 10

With this log you will be able to print off as many sheets as required to track this workout.

Arnold Schwarzenegger Bicep Basics

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