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arnolds workout

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Bench PressReps: 15

Grasp the bar with hands just outside shoulder width. Pull your shoulder blades together and take the bar out of the rack. Take a deep breath and lower the bar to nipple level. Press the weight back up.

High- intensity Intervals [Use a bike or elliptical machine.]

Time: Repeat for 10 minutes

After a five-minute warm-up, increase intensity so youre working at the hardest pace you can maintain for 30 seconds, then go easy for 30 seconds. Thats one interval.

254The number of kilograms 20-year-old Arnold smashed to win the Munich stone-lifting contest in 1967.

Maintain tightness in your glutes and legs throughout the set.

If locking out presses hurts your elbows, stop each rep a few centimetres from the top.

mensfitnessmagazine.com.au | MF | 75

Dont pull the bar to your chest. You could injure your shoulders.

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Lat PulldownReps: 15

Attach a long pulldown handle to the top pulley of a cable station and secure your knees under the pads. Pull the handle down to your collarbone, squeezing your shoulder blades together at the bottom.

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76 | MF | OCTOBER

Choose conservative dumbbells you can use with good form.

Dont use momentum to lift the weight.

56cmThe circumference of Arnolds biceps at their biggest. his arm workouts consisted of basics like barbell curls, dips and concentration curls.

Arnolds age in 1965 when he competed in, and won, his first bodybuilding contest Mr europe Junior.

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arnolds workout

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Dumbbell Lateral RaiseReps: 15

hold a dumbbell in each hand with arms hanging at your sides. raise the weights 90 degrees until your upper arms are parallel to the floor.

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mensfitnessmagazine.com.au | MF | 77

Cross-body Cable RowReps: 15 (each side)

Attach a single-grip handle to the low pulley of a cable station. stand with legs wide and grasp the handle with your left hand. You should feel a stretch in your lat. row the handle to your rib cage.

Barbell Curl [not shown]

Reps: 15

hold a barbell with hands shoulder-width apart and arms fully extended. Keeping your elbows close to your sides, curl the bar to chin level. Do not allow your upper arms to drift forward.

Swiss Ball Crunch [not shown]

Reps: 20

lie back on a swiss ball with your feet firmly on the floor. Allow your back to extend fully over the ball. Tuck your chin into your chest and crunch your torso toward your hips.

Another option is to perform the exercise with feet staggered and row with the arm opposite the leg in front.

Your shoulder blades should be together in the end position.

Finisher. After all circuits

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