Your guide to getting the body of a celebrity.
ARNOLD SCHWARZENEGGER
Sex: m
Dob: 30/07/1947
Height: 6"2
Weight: 245LBS / 110KG
Bodytype: Beast
Description
Guinness book of world records decreed Schwarzenegger to be the most perfectly developed man in the history of the world. Whether competing in Mr Universe or Mr Olympia competitions (a competition he won a record 6 times), or baring all in Hollywood blockbusters like the Terminator, Predator or Conan the Barbarian Schwarzenegger's sheer physical size gives him a collosal presence that demands the audiences attention.
Exercise
The following workout is indicative of Schwarzeneggers all out maximum impact routines of the 1970's and early 1980's. It involves heavy multi-set free weights to force the body into shape.
Mon, Wed, Fri
Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps
Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps
Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps
Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps
Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure
Abs:
Nonstop instinct training for 30 minutes
Tues, Thurs, Sat
Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps
Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps
Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps
Calves and Forearms:
Same as Monday, Wednesday and Friday
Abs:
Same as Monday, Wednesday and Friday
Alternatively:
When Schwarzenegger signed on for T3 in 2001 he was unable to continue to train in the above manner. Age and open heart surgery prevented him from pushing his muscles to negative failure and he instead needed to revert to high rep low weight training. The following is an example of this kind of program,it requires much more time management (requiring two workouts per day) but can bear results just as quickly, though typically it tones muscles rather than increases mass greatly:
Monday, Wednesday and Friday workouts:
First Workout
Delts:
Machine front presses Sets 5 Reps 15
Side cable laterals sets 5 reps 15
Rear delt raises (machine)sets 5 reps 15
Biceps:
Barbell curls sets 5 reps 15
Machine preacher curls sets 5 reps 15
Concentration curls sets 5 reps 15
Triceps:
Triceps pushdowns sets 5 reps 15
Machine triceps extensions sets 5 reps 15
Overhead machine extensions sets 5 reps 15
Second Workout
Start with cardio work consisting of 30-45 minutes on a treadmill, cycle or stair stepper.
Abs
Forward crunches sets 4 reps 25
Calves
Seated calf raises sets 4 reps 15
Thighs
Leg extensions sets 4 reps 15
Hamstrings
Leg curls sets 4 reps 15
Tuesday, Thursday and Saturday
FIRST WORKOUT
Chest
Machine bench presses sets 5 reps 15
Incline dumbbell presses sets 5 reps 15
Flat dumbbell flyes sets 5 reps 15
Back
Machine pulldowns sets 5 reps 15
Machine rows sets 5 reps 15 >br> Nautilus pullovers sets 5 reps 15
SECOND WORKOUT
Start with cardio work consisting of a 30-45 minutes on a treadmill, cycle or stair stepper.
Abs
Forward crunches sets 4 reps 25
Calves
Seated calf raises sets 4 reps 15
Thighs
Leg extensions sets 4 reps 15
Hamstrings
Leg curls sets 4 reps 15
Note: Perform each set to failure, resting 30 seconds between sets.
Diet
Contrary to popular opinion you cannot turn fat into muscle. What you can do is build muscle to combat fat as it speeds up your metabolism. For the best results in obtaining the Schwarzenegger shape it is important that your muscles are constantly working to their upmost capacity. Your best bet is t follow the below guidelines:
• Eat 5-6 smaller meals a day to keep your metabolism working quickly
• Eat carbs half an hour after exercising
• Rest at least 3 days a week
• Sleep 8 or more hours a day
• Eat 30 to 50 grams of protein with each meal every 3 hours
• Not avoid unsaturated fats because they raise hormone levels
• Eat between 60 and 100 grams of carbs per day
• Eat no more than 3 eggs a day
• Substitute beef and pork with chicken and fish
• Avoid sugar -- it contains empty calories; eat fruits and vegetables for carbs instead
SUPPLEMENTS
Whey protein shakes are a good basis to ensure you get the required daily amount of protein to keep your muscles working long after you've finished your workout. Creatine intake is also good as it supplies energy to muscles, therefore keeping them ticking over and increasing strength to aid in workouts.
Problems
getting the size and shape of Schwarzenegger is a labour of love that take a long long time. aside from the mass your body generates each muscle group is perfectly sculpted to perfection and optimum performance. To this end it is worth noting that the physical and mental strain you need to endure to get this shape is intense. It is also something that needs to be built up to. attempting Schwarzenegger's routine after years of sitting in and office in 38 waist pants will run the risk of serious injury, start small (as beleive it or not the governator himself did) and ensure you get enough Protein to grow the muscles your working for.