Arnold schwarzenegger

Arnold Alois Schwarzenegger^[1] (born July 30, 1947) is an Austrian-American former professional bodybuilder, model, actor, director, businessman and politician who served as the 38th Governor of California (2003–11).

Schwarzenegger began to weight train at the young age of 15 years old. He was awarded the title of Mr. Universeat age 20 and went on to win the Mr. Olympia contest seven times. Schwarzenegger has remained a prominent presence in the sport of bodybuilding and he has written several books and numerous articles on the sport. Schwarzenegger gained worldwide fame as a Hollywoodaction film icon. He was nicknamed the "Austrian Oak" and the "Styrian Oak" in his bodybuilding days, "Arnie" during his acting career and more recently the "Governator" (a portmanteau of "Governor" and "Terminator").^[2]

Schwarzenegger had been married to Maria Shriver for over 25 years and the couple had four children together. In 2011, it was revealed that Schwarzenegger had engaged in an adulterous affair and fathered a son with an employee of his, Mildred Baena, 14 years earlier. This subsequently led to Schwarzenegger and Shriver separating^[4] and Shriver filing for divorce.^[5] 

^{ronnie against arnold}

 

Schwarzenegger's goal was to become the greatest bodybuilder in the world, which meant becoming Mr. Olympia.^[6][17] His first attempt was in 1969, when he lost to three-time champion Sergio Oliva. However, 

Schwarzenegger came out of retirement, however, to compete in the 1980 Mr. Olympia.^[6]Schwarzenegger was training for his role in Conan, and he got into such good shape because of the running, horseback riding and sword training, that he decided he wanted to win the Mr. Olympia 

Schwarzenegger came back in 1970 and won the competition, making him the youngest ever Mr. Olympia at the age of 23, a record he holds to this day.^[17]

He continued his winning streak in the 1971–74 competitions.^[17] In 1975, Schwarzenegger was once again in top form, and won the title for the sixth consecutive 

Arnold Schwarzenegger,height 6’0 and weight 235 pounds, was the most well known name when someone talked about bodybuilding.With a physique like his,its not surprising he was Mr Olympia 7 times.

ARNOLD SCHWARZENEGGER TRAINING:

• Arnold believed that pushing your body to the limit is the key to gain muscles fast.
• The last 3 or 4 reps make the muscles grow,according to him.
• He felt that most training gains came when a weight was lifted that was between 70% and 75% of the one-rep max.
• Arnold recommends a rep range of 10-12 for upper body movements and 14-16 for lower body movements,as they are more focussed towards endurance.

ARNOLD SCHWARZENEGGER WORKOUT:

Arnold advises a rest of 1 minute in between sets,and the rest can go up to only 3 minutes.

Monday/Wednesday/Friday

Chest

Barbell bench press: 4 sets of 10, 8, 6, and 4 reps

Barbell incline bench press: 4 sets of 10, 8, 6, and 4 reps

Dumbbell flys: 3 sets of 10, 8, and 6 reps

Parallel bar dips: 3 sets of 15, 10 and 8 reps

Pullovers: 3 sets of 15 reps each

Back

Chin-ups: 4 sets of 10 reps minimum each side

Close-grip chins: 4 sets of 10 reps

T-bar rows: 4 sets of 15, 12, 8, and 6 reps

Bent-over barbell rows: 4 sets of 8-12 reps

Thighs

Squat: 5 sets of 10, 8, 6, and 4 reps with a 20 rep warm-up set

Front squats: 4 sets of 10, 8, 8, and 6 reps

Hack squats: 3 sets of 10 reps each

Leg curls: 4 sets of 20, 10, 8, and 6 reps

Standing leg curls: 4 sets of 10 reps each

Straight-leg dead lifts: 3 sets of 10 reps each

Calves

Donkey calf raises: 4 sets of 10 reps each

Standing calf raises: 4 sets of 15, 10, 8, and 8 reps

Abdominals

Crunches: 3 sets of 25 reps

Bent-over twists: 100 reps each side

Machine crunches: 3 sets of 25 reps

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Tuesday/Thursday/Saturday

Shoulders

Behind-the-neck-barbell press: 5 sets of 10, 8, 8, and 6 reps with a 15-set warm-up

Lateral raises: 4 sets of 8 reps each

Bent-over dumbbell laterals: 4 sets of 8 reps each

Dumbbell shrugs: 3 sets of 10 reps each

Upper arms:

Standing barbell curls: 5 sets of 15, 10, 8, 6, and 4 reps

Incline dumbbell curls: 4 sets of 8 reps each

Concentration curls: 3 sets of 8 reps each

One-arm triceps extensions: 3 sets of 10 reps each

Forearms

Barbell wrist curls: 4 sets of 10 reps each

Reverse wrist curls: 3 sets of 10 reps each

Calves

Seated calf raises: 4 sets of 10 reps each

Abdominals

Reverse crunches: 4 sets of 25 reps

Seated twists: 100 reps each side

Vertical bench crunches: 4 sets of 25 reps

Also See: ARNOLD SCHWARZENEGGER DIET

Other Videos: Video-1 Video-2 Video-3

OTHER CELEB WORKOUTS:

BATISTA | BROCK LESNAR | CRISTIANO RONALDO | GERARD BUTLER | HRITHIK ROSHAN | HUGH JACKMAN | JAY CUTLER | JAY SEAN | JOHN ABRAHAM | JOHN CENA | RANDY ORTON | REGGIE BUSH | RONNIE COLEMAN | RYAN REYNOLDS |TAYLOR LAUTNER | THE ROCK | TRIPLE H | VIN DIESEL | WILL SMITH

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