Arnold Schwarzenegger was one of the most accomplished bodybuilders of all time and his knowledge and experience in the field has helped countless other athletes achieve their goals. One of the most popular training routines developed by Schwarzenegger is his essential 4-day split workout routine. This routine is designed to help individuals build muscle, increase strength, and improve overall fitness levels. In this article, we will provide a comprehensive guide to Arnold Schwarzenegger Workout Routine.
Day 1: Chest and Back
Arnold Schwarzenegger’s chest and back day is designed to work the upper body muscles in a balanced manner. This workout includes exercises such as bench press, chin-ups, pull-ups, and rows. The workout begins with a warm-up consisting of push-ups, followed by sets of bench press and incline press. This is followed by chin-ups and pull-ups, which are crucial for building a strong back. The routine ends with sets of rows that help build back muscles and enhance posture.
Day 2: Shoulders and Arms
The second day of the routine focuses on working the muscles of the arms and shoulders. This includes exercises such as military press, bicep curls, and tricep extensions. The workout starts with a warm-up that includes dumbbell shoulder press, followed by sets of military press. The workout then moves onto bicep curls, followed by tricep extensions. To finish the routine, athletes can incorporate reverse curls and wrist curls to build forearm strength.
Day 3: Rest
Rest days are essential to the success of any workout routine, and this is no different for Arnold Schwarzenegger’s essential 4-day split. This day of rest gives muscles time to recover and helps prevent injury.
Day 4: Legs
Arnold Schwarzenegger’s leg day is known to be notoriously intense, but also highly effective. The workout includes exercises such as squats, leg presses, and deadlifts. The workout begins with a warm-up consisting of lunges, followed by sets of squats and leg presses. This is followed by leg curls to work the hamstrings. The routine then moves onto deadlifts, which are great for building overall muscle mass and increasing strength. Athletes can finish the routine with calf raises to work the lower leg muscles.
Day 5: Arms, Shoulders, and Abs
The final day of the routine focuses on targeting the smaller muscles in the body that help support larger movements and improve overall fitness levels. This workout includes exercises such as chin-ups, dips, leg raises, and sit-ups. To start the workout, athletes can incorporate sets of chin-ups and dips to work the arms and shoulders. The routine then moves onto sets of leg raises and sit-ups to work the core muscles, which are essential for maintaining proper form and preventing injury.
Arnold Schwarzenegger’s essential 4-day split workout routine is designed to help athletes of all levels build muscle, increase strength, and improve overall fitness levels. The routine is comprehensive and balanced, targeting all major muscle groups in a strategic manner. It is also important to note that rest days are crucial to the success of any workout routine, and athletes should make sure to incorporate them into their schedule. With dedication and consistency, this workout routine can help individuals achieve their fitness goals and improve overall health and wellness.