Monday/Wednesday/Friday
Breasts
Barbell bench press: 4 groups, each group is 10, 8, 6, 4 respectively
Incline barbell bench press: 4 groups, each group is 10, 8, 6, 4 respectively
Dumbbell Supine Flyes: 3 groups, each group is 10, 8, and 6 respectively
Parallel bar push-ups: 3 groups, each group is 15, 10, 8 reps
Straight arm overhead raise: 3 sets, 15 reps each
Back
Pull-ups: 4 groups, 10 each group
Narrow-grip pull-ups: 4 sets of 10 reps
T-bar row: 4 sets of 15, 12, 8 and 6 reps
Bent-over barbell row: 4 sets of 8 to 12 reps
Thighs
Squats: 5 sets, the first 4 sets are 10, 8, 6 and 4 respectively, plus a warm-up set of 20
Shoulder front squat: 4 groups, each group is 10, 8, 8, 6 respectively
Incline squats: 3 groups of 10 reps
Leg curls: 4 groups, each group is 20, 10, 8 and 6 respectively
Standing leg extension: 4 groups, 10 reps each
Straight-leg deadlift: 3 sets of 10 reps
Calf
Donkey riding calf raises: 4 groups, 10 each group
Standing calf raise: 4 groups, each group is 15, 10, 8 and 8 respectively
Abdominal muscles
Sit-ups: 3 groups, 25 each group
Lean over and turn: 100 on each side
Equipment sit-ups: 3 groups, 25 each group
Sit-ups: 50
Tuesday/Thursday/Saturday
Shoulders
Barbell neck press: 5 groups, the first 4 groups are 10, 8, 8, 6 respectively, plus a 15 warm-up group
Dumbbell lateral raise: 4 groups, 8 muscles in each group
Bent-over dumbbell lateral raises: 4 groups, 8 reps in each group
Dumbbell shrugs: 3 groups, 10 reps each
Upper arm
Alternating dumbbell curls: 5 sets of 15, 10, 8, 6 and 4 reps
Incline dumbbell curls: 4 sets of 8 reps
Single-arm dumbbell curls: 3 groups of 8 reps
One-arm flexion and extension behind the neck: 3 groups, 10 reps in each group
Forearm
Wrist curls: 4 groups, 10 each group
Underhand curl: 3 groups, 10 each group
Calf
Seated calf raises: 4 groups, 10 reps each
Abs
Reverse roll: 4 groups, 25 per group
Seated twists: 100 per side
Sit-ups: 4 groups, 25 reps each
MuscleNet Tip: This is Schwarzenegger’s previous training plan, which is worth referencing and learning.
If anyone has truly left his mark on the world of bodybuilding, it's Schwarzenegger. If you haven't heard of other names in the bodybuilding industry, you must know Schwarzenegger. Not only was he known for his unparalleled physique when competing, he also became an icon who inspired countless others. What's more, the legendary fitness tips and advice he put forward in the past are still relevant today. Using his training methods, you can get on the right track and make real progress.
Schwarzenegger once said: "Like me, you will find that building muscle will improve you in every aspect of your life." This statement perfectly summarizes his overall view on fitness; in order to achieve The result is an all-out effort.
"People who force themselves to go into the gym and then do a routine will never be as successful as those who can't wait to come to the gym, pick up the barbell and lift," Schwarzenegger said in the "New Modern Fitness Encyclopedia".
Let’s take a look at Schwarzenegger’s workout routine and see how he left his mark on the bodybuilding industry.
1 Diet
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“Fitness is very similar to other sports. To be successful, you must be 100% committed in terms of training, diet and mental state.”
Fitness is not a single act in Schwarzenegger's philosophy. If you really want to succeed, you must pay attention to these three components: training program, nutritional intake, and mental state.
SchwaSinger's approach to exercise is based in part on the firm belief that a nutritional regimen is crucial. He said that in order to build muscle, the body must be provided with sufficient high-quality nutrients. Never slack off and don’t replenish your lost calories with junk food. In order to build strong, fat-free muscles, high-quality nutrition is key.
When it comes to weight loss, calorie cycling is one of the most important strategies in the Schwarzenegger Fitness Method. The idea is to take high-calorie foods on some days, punctuated by low-calorie days, to avoid slowing down your metabolism.
He suggested that no matter what kind of low-calorie food you eat, after a certain period of time, you will find that your metabolism slows down, making it extremely difficult to lose weight further.
Set an average calorie intake to achieve each week, then stagger high-calorie days with low-calorie days.
2 Training
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"It is the last three or four rounds that make the muscles grow. The size of the pain area distinguishes the champion."
For Schwarzenegger, reaching physical limits is the fastest way to build muscle. He believes that research and experience have shown that the best training effect is when the weight lifted is 70%-75% of the maximum weight in a single round.
The suggestion he provides is to do 8 to 12 rounds of upper body exercises and 12 to 16 rounds of lower body exercises. Schwarzenegger believes that the lower body's muscular endurance is better and can withstand more rounds.
It is best for beginners and novices to do 12 sets of training for each body part. People with certain experience can set the goal at 20 - except for the biceps and triceps, which are relatively small muscles. About 9 groups are enough.
In addition, according to Schwarzenegger's point of view, training must be achieved to the maximum extent. Only when every muscle tissue is fully exerted and real effects appear, can it be considered to be the limit of endurance.
3 Emotions and Recovery
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"Training is a process that is created and inhibited by stress.The energy provides an outlet to relieve stress and adjust the mental state while exercising the body. ”
For Schwarzenegger, training is not only a way to build his physique, but also a way to grow and become the best he can be. He has a passion for the gym but believes downtime is also important to success. He was known for his legendary physical prowess while recognizing the fine line between enough and too much. Crossing the line is overtraining.
He recommends resting for 48 hours after heavy exercise. If you are young, the rest time will be shorter. Schwarzenegger also believes that as the level of training increases, a shorter recovery time can be used to cope with a greater amount of exercise, and more frequent exercise can be tolerated.
Finally, Schwarzenegger believes that the best way to treat injuries is prevention. His precautions include a thorough warm-up before each workout and stretching immediately after.
Pay attention to the following exercise plan. Arnold’s recommended rest time is about 1 minute and no more than 3 minutes. Once you hit 3 minutes, your body has already reset, so resting longer doesn't work.