Here are Arnold Schwarzenegger's LIFTING stats
.Arnold Schwarzenegger started going to the gym when he was 14 years old. He started an intensive training program with Dan Farmer and soon after that, in 1964, he won his first weightlifting championship. It was the Styrian Junior Weightlifting Championship.
In 1965 Arnold Schwarzenegger was required (as all 18 year old Austrian males were) to serve in the Austrian army for a full year. During that time Arnold Schwarzenegger ran away from the army to participate in the Junior Mr. Europe contest, which he won. Because of that he spent a week in military prison.
In 1966 Arnold Schwarzenegger participated in the Mr. Universe competition in London where he won the second place, lacking the muscle definition that the winner Chester Yorton had. Luckily for Arnold Schwarzenegger, one of the judges (Charles Benett) was very impressed by him and offered to coach him. He invited him to stay in his home. Arnold Schwarzenegger accepted his invitation and started a training program devised by judge Benett which was intended to improve the muscle definition of his legs. The next year, 1967, Arnold Schwarzenegger participated again in the Mr. Universe competition. That time he won, becoming the youngest Mr. Universe at the age of 20.
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Arnold Schwarzenegger’s biggest dream since the age of 10 was to move to USA. He saw an opportunity to realize his dream through bodybuilding. He dedicated himself to bodybuilding and in September 1968 he managed to turn his dream into a reality. He moved to USA and started to train under Joe Weider. After that success followed.
Here are Arnold Schwarzenegger’s achievements
.Competition record
Men’s Bodybuilding
Mr Universe (amateur)
1st 1967
Mr Universe (pro)
1st 1968
1st 1969
1st 1970
Mr. Olympia
2nd 1969
1st 1970
1st 1971
1st 1972
1st 1973
1st 1974
1st 1975
1st 1980
Powerlifting
International Powerlifting Championships
1st 1966 +80 kg
German Powerlifting Championships
2nd 1967 +80 kg
1st 1968 +80 kg
Graz-Paradise Keller Powerlifting Championships
2nd 1967 +80 kg
Men’s Weightlifting
Styrian Junior Weightlifting Championships
1st 1964
German Austrian Weightlifting Championships
1st 1965
In 1977 Arnold Schwarzenegger admitted that he had used anabolic steroids while they were legal. He had said that he only used them for maintenance while he was on a strict diet and that he did not used them for muscle growth.
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Arnold Schwarzenegger was known for his long workouts. Here are two of his workout programs.
Arnold Schwarzenegger Training Program Number 1
Day 1 – Chest and Back.
Day 2 – Shoulders and Arms.
Day 3 – Legs and Lower Back.
Day 4 – Chest and Back.
Day 5 – Shoulders and Arms.
Day 6 – Legs and Lower Back.
Day 7 – Rest.
Days 1 & 4 – Chest and Back
.Chest
Bench Press 3-4 sets 10 reps.
Incline Bench Press 3-4 sets 10 reps.
Dumbbell Pullovers 3-4 sets 10 reps.
Back
Chin Up 3-4 sets 10 reps
Bent Over Row 3-4 sets 10 reps
Deadlift 3-4 sets 10 reps
Abs
Crunches 5 sets 25 reps.
Days 2 & 5 – Shoulders and Arms
.Shoulders
Barbell Clean and Press 3-4 sets 10 reps
Dumbbell Lateral Raise 3-4 sets 10 reps
Upright Row 3-4 sets 10 reps
Military Press 3-4 sets 10 reps
Arms
Standing Barbell Curl 3-4 sets 10 reps
Seated Dumbbell Curl 3-4 sets 10 reps
Close Grip Bench Press 3-4 sets 10 reps
Standing Barbell Tricep Extension 3-4 sets 10 reps
Forearms
Wrist Curls 3-4 sets 10 reps
Reverse Wrist Curls 3-4 sets 10 reps
Abs
Reverse Crunch 5 sets 25 reps.
Days 3 & 6 – Legs and Lower Back
.Legs
Squat 3-4 sets 10 reps
Lunge 3-4 sets 10 reps
Leg Curl 3-4 sets 10 reps
Standing Calf Raise 3-4 sets 10 reps
Lower Back
Stiff Leg Deadlift 3-4 sets 10 reps
Good Mornings 3-4 sets 10 reps
Abs
Crunches 5 sets 25 reps.
Arnold Schwarzenegger Training Program number 2
.Day 1 – Chest, Back and Legs.
Day 2 – Shoulders and Arms.
Day 3 – Chest, Back and Legs.
Day 4 – Shoulders and Arms.
Day 5 – Chest, Back and Legs.
Day 6 – Shoulders and Arms.
Day 7 – Rest.
Days 1, 3 & 5 – Chest, Back and Legs
.Chest
Exercise Sets Rep Goal
Bench Press 5 6-10
Dumbbell Fly 5 6-10
Incline Bench Press 6 6-10
Cable Crossovers 6 10-12
Dips 5 Failure
Dumbbell Pullover 5 10-12
Back
Exercise Sets Rep Goal
Wide Grip Pull Up 6 Failure
T Bar Row 5 6-10
Seated Pulley Row 6 6-10
One Arm Dumbbell Row 5 6-10
Stiff Leg Deadlift 6 15
Legs
Exercise Sets Rep Goal
Squat 6 8-12
Leg Press 6 8-12
Leg Extension 6 12-15
Leg Curl 6 10-15
Barbell Lunge 5 15
Calves
Exercise Sets Rep Goal
Standing Calf Raise 10 10
Seated Calf Raise 8 15
One Leg Dumbbell Calf Raise 6 12
Forearms
Exercise Sets Rep Goal
Wrist Curl 4 10
Reverse Barbell Curl 4 8
Wrist Roller Machine 4 Failure
Abs
Exercise Sets Rep Goal
Non-Stop Abs Training 30 Minutes By Instinct
Days 2, 4 & 6 – Shoulders and Arms.
Biceps
Exercise Sets Rep Goal
Barbell Curl 6 6-10
Seated Dumbbell Curl 6 6-10
Dumbbell Concentration Curl 6 6-10
Triceps
Exercise Sets Rep Goal
Close Grip Bench Press 6 6-10
Triceps Pushdown 6 6-10
Barbell French Press 6 6-10
One Arm Dumbbell Tricep Extension 6 6-10
Shoulders
Exercise Sets Rep Goal
Seated Barbell Press 6 6-10
Lateral Raise 6 6-10
Rear Delt Lateral Raise 5 6-10
Cable Lateral Raise 5 10-12
Calves
Exercise Sets Rep Goal
Standing Calf Raise 10 10
Seated Calf Raise 8 15
One Leg Dumbbell Calf Raise 6 12
Forearms
Exercise Sets Rep Goal
Wrist Curl 4 10
Reverse Barbell Curl 4 8
Wrist Roller Machine 4 Failure
Abs
Exercise Sets Rep Goal
Non-Stop Abs Training 30 Minutes By Instinct
The second program Arnold Schwarzenegger divided it into AM and PM workouts. That means that he went to the gym twice a day. Once in the morning and once in the afternoon.
If you want to try one of Arnold Schwarzenegger’s training programs, keep in mind that his nutrition was extra-ordinary. He consumed up to 5000 calories per day divided into 5-6 meals. His protein intake was 300+ grams per day.
Here are some more interesting stats about Arnold Schwarzenegger
.Height – Questionable 6’2″ (some say that he is actually 5’10”)
Weight – Competition 235 lbs, Off season 255 lbs.
Arms – 22 inches (Many sources claim this number to be inflated)
Chest – 57 inches
Waist – 34 inches.
Personal records.
Deadlift – 710 pounds
Bench Press – 500 pounds
Squat – 545 pounds
Clean and press – 264 lbs
Snatch – 243 lbs
Clean and jerk – 298 lbs.
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