Arnold Schwarzenegger's Explosive Workout

The 7-time Mr. Olympia Arnold Schwarzenegger follows a very effective workout program that allows him to tone all the muscles in his body with unrivalled precision. His training program typically features high-volume and high-intensity exercises that activate the target muscle group multiple times in a week.

Let us look closer at Arnold Schwarzenegger’s explosive workout routine so that you could incorporate it into your training program to build a muscular physique. The program is designed for one week, and you should typically spend 60-80 minutes every day to get optimum results. Train on all the days from Monday to Saturday, and allow a day’s rest on Sunday for recovery.

Along with the training program, it is imperative that you supplement it with a balanced diet. Additionally, you could add a protein supplement to your diet program, which greatly increases your protein intake.

Ideally, you should perform these exercises twice every week. Increase the rep count and perform them thrice every week for an added challenge as part of the high-intensity workout program.

Focus on toning the chest, back, thighs and the abdomen during the even days of the week; train the shoulders, arms, abs and legs on the odd days.

Abdomen Workouts

Video: Crunches

Schwarzenegger’s workout routine primarily focuses on the chest, back, arms, shoulders and the lower body. The training program comprises a limited set of abdominal workouts but ensures high-frequency. One should perform the abdominal exercises on all the weekdays.

Seated Leg tucks – 25 reps, 4 sets

The seated leg tucks are wonderful for activating the entire abdomen region, which includes the lower, middle and the upper abdomen. Additionally, the exercise activates the legs and the hips.

Crunches – 25 reps, 4 sets

Considered as the go-to exercise to build the abdomen, crunches tone the rectus abdominis muscle necessary for a tight core.

Sit-ups – 25 reps, 4 sets

Not only do the sit-ups work on the abdominal muscles, they also tone the muscles in the lower back, neck and the hips.

Shoulder Workouts

Video: Upright Row

The shoulder exercises revolve around high-frequency workouts with free weights.

Military Press – 10 reps, 4 sets

Military press trains all the three heads of the deltoid muscles along with targeting the core, triceps, biceps and the traps in the upper back. Standing version of the exercise also activates the muscles in the lower body.

Lateral Raise – 10 reps, 4 sets

The deltoids are the primary target muscle group while the traps and the rhomboids constitute the secondary muscle group.

Upright Row – 10 reps, 4 sets

The upright row primarily targets deltoids in the shoulders, lats and the rhomboids in the back along with a host of other stabilization muscles.

Bent-Over Laterals – 10 reps, 4 sets

The bent-over lateral raise is an intermediate-level strength training exercise that trains the deltoids in the shoulders. Additionally, the exercise targets the muscles found in the upper back region.

Chest Workouts

Video: Dumbbell Fly

Bench Press – 10 reps, 5 sets

Looking to build a chiselled chest – include the bench press in your workout routine. Along with the pectoral muscles, the bench press works on improving the deltoids, triceps and the biceps as well.

Dumbbell Pullover – 10 reps, 4 sets

Due to the unique motion of the dumbbell pullover, the exercise targets the chest and the back with unrivalled precision.

Cable Crossover – 12 reps, 5 sets

Often labelled as ‘the cable exercise’ for building the pectoral muscles, the cable crossover activates all the regions of the chest, thanks to its extended range of controlled motion.

Dips – 12 reps, 5 sets

Dips work the pectorals, triceps and the deltoids, making it a great upper body exercise. It is essential that you combine the dips with other exercises that target the pull muscles for maximum efficiency.

Dumbbell Fly – 12 reps, 5 sets

The chest and the deltoids are the primary target muscle group in this exercise. The secondary muscles include the forearms and the rhomboids found in the back.

Back Workouts

Video: Bent-Over Barbell Row

T-Bar Row – 10 reps, 5 sets

The T-bar row primarily targets the lats, traps and the erector spinae. Additionally, the exercise targets the biceps in the arms and the deltoids in the shoulders. Vary the grip to target the different muscle groups in the back.

Pull-Ups – 5 sets until failure

Pull-ups are great for toning the latissimus dorsi muscles in the back. Moreover, the pull-ups activate the shoulders, biceps and the triceps.

Bent-Over Barbell Row – 12 reps, 4 sets

This advanced variation of the barbell row is a wonderful strength training exercise for activating the lats, rhomboids and the erector spinae. Along with these muscles, the bent-over barbell row tones the shoulders, biceps, glutes and the hamstrings.

Seated Cable Row – 12 reps, 4 sets

The controlled motion of the seated cable row primarily targets the latissimus dorsi muscles found in the lower back. In addition, it tones the biceps, forearms and the rear deltoids.

Arm Workouts

Video: Barbell French Press

Barbell Curls – 12 reps, 4 sets

This isolation exercise primarily targets the biceps along with shoulders and the forearms.

Alternate Dumbbell Curls – 12 reps, 4 sets

Alternate dumbbell curl is ideal for toning the biceps and building the overall arm strength. The exercise also engages the traps in the upper back and deltoids in the shoulders.

Concentration Curls – 12 reps, 4 sets

Biceps and the triceps are targeted to a greater extent with the concentration curls. Additionally, they activate the pectoral muscles in the chest and the rectus abdominis in the abdomen.

Triceps Pushdown – 10 reps, 6 sets

The triceps pushdown activates the triceps as the primary muscle group along with targeting the biceps as the secondary muscle group.

Barbell French Press – 10 reps, 6 sets

The barbell French press is an excellent exercise that targets all the heads of the triceps while also activating the muscles in the forearms.

Wrist Curl – 10 reps, 4 sets

As the name suggests, the wrist curl is a very effective exercise for toning the wrists and improving the strength and stability of the elbows.

Leg Workouts

Video: Calf Raise

Calf Raise – 15 reps, 4 sets

As the name says, the exercise activates the calf muscles as the primary muscle group. Moreover, it targets the ankles as they work as stabilisation muscles.

Squats – 15 reps, 5 sets

The squat is a compound exercise that primarily activates the thighs, hips, glutes, quads and the hamstrings. Along with toning the lower body, the squats also target the core.

Leg Curls – 10 reps, 4 sets

Hamstrings, quads and the calf muscles are the primary target muscle groups in this exercise.