Arnold Schwarzenegger's Best Arm Exercises
Arnold Schwarzenegger's Best Arm Exercises For Biceps:
For Height:
- Dumbell Concentration Curls: Sit at the end of a flat bench. Spread your legs to a V and place your elbow on the inside of your thigh. Curl up slowly, twisting your wrist as you come up so that your little finger turns towards your body. Remembr to squeeze at the peak of your rep.
- Arnold Dumbbell Curls: Start with knuckles facing forward. Curl the weight by crossing it in front of your body in a semi-circular motion. Your palm should face in towards your body.
For Outer Bicep Mass:
- Close Grip Barbell Curls: Hold barbell with hands about 12 inches apart. Curl bar until your forearms touch your biceps. Do not use momentum to lift the weight, only your biceps.
For Inner Bicep Mass:
- Hammer Curls
- Alternate Dumbbell Curls
- Standing Barbell Curls
- Incline Dumbell Curls (done on an incline bench)
- Wide-grip Preacher Curls (done on preacher curl bench)
Arnold Schwarzenegger's Best Arm Exercises Triceps:
Overall Mass:- Bench Dips
- Weighted Bench Dips
- Lying Tricep Extensions
- Close-grip barbell presses: Like a regular bench press but with hands centered in fron of you only 12 inches apart.
Upper Tricep Mass:
- Cable Pressdowns
- Tricep Kickbacks
- Kneeling Extensions: Place a bench in front of a high pulley machine. Kneel down with elbows on bench and head down. Hold straight bar attachment above head with plams facing forward. Start with forearms and biceps touching and press away form your body in a semicircular motion.
Lower Tricep Mass:
- Weighted Dips
- Parital Bench Dips: Dip all teh way down but only come up 3/4 of the way to keep stress on the lower triceps under stress.
Arnold Schwarzenegger's Best Arm Exercises Forearms:
Upper Forearms:
- Barbell Reverse Curls: A barbell curl with palm facing down instead of up.
- Hammer Curls
- Reverse Wrist Curls: Regular Curls with plam facing down instead of up.
Inner Forearms:
- Barbell Wrist Curls: Barbell curl curling only at the wrists.
- Behind the Back Wrist Curls
The Workouts
Basic Arm Workout
The basic workout will lay the foundation for building arm mass, which will help you in undertaking Arnold's Advanced Arm Workout.You can training on this routine once a week, and it will take you about 30 minutes to complete. Pay close attention to your form and make note of any weak points to work on.
- Barbell cheat curls - 2 sets, 8-12 reps
- Incline Dumbell Curls - 3 sets, 8-12 reps
- Concentration Curls - 2 sets, 8-12 reps
- Close-grip Barbell Presses - 3 sets, 8-12 reps
- Weighted Dips - 3 sets, 8-10 reps
- Regular Cable Press-downs - 3 sets, 8-10 reps
- Barbell Reverse Curls - 3 sets, 8-10 reps
- Barbell Wrist Curls - 3 sets, 8-12 reps
Once you feel comfortable performing this routine you can move onto the advanced workout below.
Arnold's Advanced Workout
Perform this workout once a week. It will take you about 30 minutes depending on your need for rests. The advanced workout focuses on building further muscle while while targeting muscle separation.
This is an actual workout performed by Arnold's during the 70's and due to the intensity of this workout, should be performed alone. Arnold suggests doing the forearm workout on a separate day to concentrate on these stubborn muscle group.
Forearms can be incorporated into this arm workout, but never before bicep and tricep work.
Forearm Workout:
- Barbell Wrist Curls - 4 sets, 8-12 reps
- Barbell Reverse Curls - 4 sets, 8-12 reps
- Behind the Back Wrist Curls - 4 sets, 8-12 reps
- Superset one: Barbell curls with lying tricep extensions. 4 sets of 10-12 reps for each superset, with no or very minimal rest.
- Superset two: Alternate Dumbbell Curls with pushdowns. 4 sets of 10-12 reps.
- Superset three: Seated incline curls with kneeling tricep extentions. 4 sets of 10-12 reps.
Superset four: Concentration curls with one-arm tricep extension. 4-10 sets of 10-12 reps.
- Bench dips: 2 sets, 26 reps.
References: Bodybuilding.com
There you have it. Arnold Schwarzenegger's Best Arm Exercises for building muscle mass. If you train as intensely as Arnold did, then you will have amazing forearms, triceps, and biceps to show off.
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