Monday, September 17, 2012

To be Arnold Schwarzenegger

Arnold Schwarzenegger, the terminator, a man who brought greater attention towards bodybuilding from 90's. He is well known as professional bodybuilder, famous actor, businessman and also as politician. At the age of 14, his football coach took him to gym. Since he was thin, he decided to go for bodybuilding, and gave up football. He is youngest person ever to have Mr.Universe title at the age of 20. Then at the age of 23, 1971, he won Mr.Olympia and pretended it till 1975. After having six Mr. Olympia titles, he officially retired from bodybuilding competition and decided to act in hollywood movies!  This is how we got our predator!

If you want to get trained like arnie, then you have to follow his workout routine and diet plans!


Arnold Alois Schwarzenegger
Born - 30 July 1947
Height - 6'2'
Weight - 235 pounds
Arms - 22'
Chest - 57'
Waist - 34'
Thighs - 28.5'
Calves - 20'


“Good things don’t happen by coincidence. Every dream carries with it certain risks, especially the risk of failure. But I am not stopped by risks. Suppose a great person takes the risk and fails. Then the person must try again. You cannot fail forever. If you try ten times, you have a better chance of making it on the eleventh try than if you didn’t try at all.”

Arnold Workouts routine,
For Monday/Wednesday/Friday

Chest

  • Bench press : 4 sets x 6, 8 and 10 reps
  • Incline bench press : 5 sets x 6, 8 and 10 reps
  • Dumbbell pullovers: 4 sets x 10 and 12 reps
  • Flat bench flies : 4 sets x 6, 8 and 10 reps
  • Cable crossovers: 5 sets x 10 and 12 reps
  • Dips: 5 sets, till failure
Leg
  • Squats: 5 sets and 8, 10 x 12 reps
  • Barbell lunges: 6 sets x 15 reps
  • Leg extensions: 5 sets x 12, 14 and 15 reps
  • Leg curls: 5 sets x 10 and12 reps
  • Barbell lunges: 6 sets x 15 reps
  • Leg presses: 5 sets x 8, 10 and 12 reps

Back

  • Front wide-grip chin-ups: 5 sets, till failure
  • Straight-leg deadlifts – 5 sets x 15 reps
  • Seated pulley rows: 5 sets x 6, 8 and 10 reps
  • One-arm dumbbell rows: 6 sets x 6,8 and 10 reps
  • T-bar rows: 5 sets x 6, 8 and 10 reps
Calves
  • Seated calf raises: 10 sets x 12 reps
  • Standing calf raises: 8 sets x 12 reps
  • One-legged calf raises (holding dumbbells): 5 sets x 15 reps
Forearm
  • Wrist curls (forearms on knees): 5 sets x 10 reps
  • Wright roller machine: till failure
  • Reverse barbell curls: 5 sets x 10 reps
Abs
Continuous abs workout for half an hour,
  • Leg raise
  • Seated abs crunch
  • Cable crunch
  • Seated twist
For Tuesday/Thursday/Saturday

Triceps
  • One-arm dumbbell: 6 sets x 6, 8 and 10 reps
  • Close-grip bench presses: 5 sets x 6, 8 and 10 reps
  • Barbell French presses: 5 sets x 6, 8 and10 reps
  • Pushdowns: 5 sets x 8 and10 reps


Biceps

  • Seated dumbbell curls: 5 sets x 6, 8 and 10 reps
  • Barbell curls: 5 sets x 6, 8 and 10 reps
  • Dumbbell concentration curls: 6 sets x 6, 8 and 10 reps
Shoulders
  • Rear-delt lateral raises: 4 sets x 6, 8 and 10 reps
  • Seated barbell presses: 5 sets x 6, 8 and 10 reps
  • Cable lateral raises: 6 sets x 10 and12 reps
  • Lateral raises: 6 sets x 6, 8 and10 reps

"The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.”

Arnie exercise tips,
  • For effective pumping of muscles, try to do multiple sets training every part of the muscles with less gap between the each workouts.
  • Go for variety of exercise. Try to do same sets with machines or manually using bars and dumbbells.
  • Do not hide any muscles. Do exercise for each and every muscles. 
  • Do sets with your gym mates, by competing with them and going for more weights than them.
  • Have complete concentration on each muscle you workout.
  • Split muscle workout throughout the week, like chest on monday, arms on tuesday like that!
Arnie Diet advice ,
  • Eat 5-6 smaller meals per day.
  • Eat 60 to 100gm carbohydrate per day after each exercising
  • Have rest at least 3 days a week.
  • Sleep 8 or more hours per day.
  • Eat 30 to 50 grams of protein every 3 hours per day
  • Eat 3 eggs per day.
  • Avoid sugars.
  • Use Protein shake supplements in between the workouts.
  • Avoid unsaturated fats.

Arnie new movie in 2013, to add another leaf in his crown! Keep enjoying your workouts with him...!

THE LAST STAND



4 comments:

Anonymous said...

Hello! ӏ know this іs ѕomewhat оff
topic but I was wondering which blog platform are you using for this
sіte? I'm getting tired of Wordpress because I'νe had
issuеs with haсkers and I'm looking at options for another platform. I would be great if you could point me in the direction of a good platform.
Stop by my blog clenbuterol in meat

Anonymous said...

Hello! I knoω this iѕ somewhat off topic but Ι ωаs wondering which blоg ρlatform are you usіng
foг this ѕite? Ӏ'm getting tired of Wordpress because I've hаd issueѕ ωith haсkеrѕ аnd
I'm looking at options for another platform. I would be great if you could point me in the direction of a good platform.
My webpage :: clenbuterol in meat

Anonymous said...

I blog frequently and I genuinely appreciate your
content. This article has really peaked my interest.

I am going to book mark your blog and keep checking for new details about
once per week. I opted in for your RSS feed as well.
Feel free to surf my web site : MySite

Anonymous said...

Terrific work! This is the type of information that should be shared around the web. Shame on the search engines for not positioning this post higher!

ShareThis

Related Posts Plugin for WordPress, Blogger...
Twitter Bird Gadget