Standing at 6’2″ and weighing 235 pounds, Arnold Schwarzenegger is a legendary bodybuilder. Even at the age of 74, he has a certain aura about himself that is hardly seen by other men his age. From a stunning bodybuilder, he became an actor and a politician. But, in the bodybuilding competitions is where he shines. He won seven Mr. Olympia titles and is one of the best to ever do it.

The secret to his success?

Eating healthy and having workouts that only some can master. In his autobiography named ‘Encyclopedia of Modern Bodybuilding,’ he revealed how he focused on his body parts twice a week. This made him one of the best, as these workout routines are incredible.

Bench press ft Arnold Schwarzenegger

Not only did he work out regularly, but also controlled his diet, took his multivitamins, and skipped dessert for the best results. Hence, it was there to see. Bodybuilding is how a person develops his body for aesthetic purposes. Symmetry, muscularity, size, conditioning, posing, and stage presentation are important factors for winning the competition. Arnold’s workouts were designed strictly to focus on this. Here are his rigorous schedules:

On Monday and Thursday, he focuses on the Chest, Abs, and Back. He does five exercises to develop these muscles.

• Flat-Barbell Bench Press and Barbell-Incline Bench Press (5 sets, 30, 12, 10, 8, 6 reps)
• Dumbbell Flyes and Dumbbell Pull-Over (5 sets, 30, 12, 10, 8, 6 reps)
• Wide-grip Chin-Up (4 sets, reps to failure)
• Hanging Leg Raise (5 sets, 25 reps)
• Bent-Over Barbell Row and Bent-Over Two-Dumbbell Row (5 sets, 30, 12, 10, 8, 6 reps)

The next focus is on the Shoulder, Arm, and triceps. He does seven exercises with an average of 5 sets and 30 reps.

• Clean and Press (5 sets, 5 reps)
• Standing Dumbbell Press and Front Dumbbell Raise (5 sets, 30, 12, 10, 8, 6 reps)
• Lateral Raise, Upright Row, and Barbell Curl (5 sets, 30, 12, 10, 8, 6 reps)
• Incline Dumbbell Curl, Concentration Curls, and Close-Grip Barbell Bench-Press (5 sets, 30, 12, 10, 8, 6 reps)
• Barbell Skull-crushers and Dumbbell One-Arm Triceps-Extension (5 sets, 30, 12, 10, 8, 6 reps)
• Wrist Curls and Reverse Wrist Curls (5 sets, 30, 12, 10, 8, 6 reps)
• Decline Sit-up (5 sets, 25 reps)

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Secret to Success

The workouts for Schwarzenegger on Wednesday and Saturday are mainly scheduled for legs. He does six different exercises.

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• Barbell Squat and Stiff-Legged Barbell Deadlift (5 sets, 8-12 reps)
• Good Morning (5 sets, 8-12 reps)
• Barbell Lunge (5 sets, 8-12 reps)
• Leg Extensions and Seated Leg Curl (5 sets, 8-12 reps)
• Standing Calf Raises and Seated Calf-Raise (5 sets, 8-12 reps)
• Kneeling Cable Crunch (4 sets, 25 reps)

After working out for six days, he rests on Sundays. It is the day for refueling and then going at it again the next day. Even at the age of 74, he is in great shape and looks as fit as ever. It is just an incredible routine that he follows.

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