Arnold Schwarzenegger
Bodybuilding History

 

In the last 30 years the body building incredible grown because of the big number of fans and his popularity. Today the sport men have at their disposal all kind of food diets and training techniques which helps to build their bodies.

Even today Arnold Schwarzenegger who built his body in the late '70, has an incredible muscle structure. With his body, he succeeded to win seven Mr. Olympia prizes (1970 – 1975 and 1980).

Bodybuilding Competition History

Year	Competition	Country
1965	Mr. Europe - Junior	(Germany)
1966	Best Built Man of Europe	(Germany)
1966	Mr. Europe	(Germany)
1966	International Powerlifting Championship	(Germany)
1967	NABBA Mr. Universe - Amateur	(England)
1968	NABBA Mr. Universe - Professional	(England)
1968	German Powerlifting Championship	(Germany)
1968	IFBB Mr. International	(Mexico)
1969	IFBB Mr. Universe - Amateur	(USA)
1969	NABBA Mr. Universe - Professional	(England)
1970	NABBA Mr. Universe - Professional	(England)
1970	Mr. World	(USA)
1970	IFBB Mr. Olympia	(USA)
1971	IFBB Mr. Olympia	(France)
1972	IFBB Mr. Olympia	(Germany)
1973	IFBB Mr. Olympia	(USA)
1974	IFBB Mr. Olympia	(USA)
1975	IFBB Mr. Olympia	(South Africa)
1980	IFBB Mr. Olympia	(Australia)

 

Arnold Schwarzenegger Workout Bodybuilding Training Routine

Arnold Schwarzenegger Workout
Bodybuilding Training Routine

Mon, Wed, Fri 

Chest:
Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.  

Back:
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15

Legs:
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15

Calves:
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12 

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs: 
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop. 

Tues, Thurs, Sat 

Biceps: 
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10  

Triceps:
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10 

Shoulders:
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12

Calves , Forearms & Abs: 
Same as Monday, Wednesday, Friday workout

3 Amazing Six Pack Ab Secrets

Here are 3 Amazing Six Pack Ab Secrets They Don't Want You to Know
The real secret to Six Pack Abs is not to do hundred crunches a day but to follow these 3 timeless secrets to get ripped.
Here Vince Delmonte, author of  Your Quest for Six Packs explains 3 Cool Secrets To 6 Pack Abs. Do check out his  Six Pack Abs Website and see dozens of guys who have build rock solid Six Pack Abs.
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3 Six Pack Ab Secrets They Don't Want You to Know

By Vince DelMonte

Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.
The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.
So, what should you be doing with your diet?
1. First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example.
Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.
Recommended Resource: Your Quest for Six Packs
 
2. Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado.
While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.
Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.
So, while you do need to watch it, be sure you are getting some in your diet.
 
3. Finally Carb timing is key
when it comes to carbohydrate intake and getting  6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.
Why?
The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.
Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.
If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.
So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.
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About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at ExerciseGoals.com/YourSixPackQuest. He specializes in helping chubby guys and gals get  six pack abs without gimmicks, supplements or dieting.

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Regards

Hameed Sidd
ExerciseGoals.com