Arnold Schwarzenegger’s High Volume Workout Routine ( 30+ Videos)

Arnold Schwarzenegger High Volume Workout Routine 1  

This is Arnold Schwarzenegger’s high volume workout routine that was featured in a 1991 issue of Muscle Mag. High volume training focuses on building muscle and a strong physique. High volume training is basically performing a workout routine for with a higher number of reps and sets as well as for an extended period of time. In this high volume workout routine, you will perform it for 6 days a week. As you are doing high reps and sets for this routine, it is important that you perform each exercise with a weight that you can achieve the number of reps and sets designated.

Monday, Wednesday, Friday

Chest

Bench press – 5 sets, 6-10 reps

Flat bench flies – 5 sets, 6-10 reps

Incline bench press – 6 sets, 6-10 reps

Cable crossovers – 6 sets, 10-12 reps

Dips – 5 sets, to failure

Dumbbell pullovers – 5 sets, 10-12 reps

 

Back:

Front wide-grip chin-ups – 6 sets, to failure

T-bar rows – 5 sets, 6-10 reps

Seated pulley rows – 6 sets, 6-10 reps

One-arm dumbbell rows – 5 sets, 6-10 reps

Straight-leg deadlifts – 6 sets, 15 reps

Legs:

Squats – 6 sets, 8-12 reps

Leg presses – 6 sets, 8-12 reps

Leg extensions – 6 sets, 12-15 reps

Leg curls – 6 sets, 10-12 reps

Barbell lunges – 5 sets, 15 reps

Calves:

Standing calf raises -10 sets, 10 reps

Seated calf raises – 8 sets, 15 reps

One-legged calf raises (holding dumbbells) – 6 sets,12 reps

Forearms:

Wrist curls (forearms on knees) – 4 sets, 10 reps

Reverse barbell curls – 4 sets, 8 reps

Wright roller machine – to failure

Abs:

Nonstop instinct training for 30 minutes

Tuesday, Thursday, Saturday

Biceps:

Barbell curls – 6 sets, 6-10 reps

Seated dumbbell curls – 6 sets, 6-10 reps

Dumbbell concentration curls – 6 sets, 6-10 reps

Triceps:

Close-grip bench presses (for the all three heads) – 6 sets, 6-10 reps

Pushdowns (exterior head) – 6 sets, 6-10 reps

Barbell French presses (interior head) – 6 sets, 6-10 reps

One-arm dumbbell triceps extensions (exterior head) – 6 sets, 6-10 reps

Shoulders:

Seated barbell presses – 6 sets, 6-10 reps

Lateral raises (standing) – 6 sets, 6-10 reps

Rear-delt lateral raises – 5 sets, 6-10 reps

Cable lateral raises – 5 sets, 10-12 reps

Calves and Forearms:
Same as Monday, Wednesday and Friday

Abs:
Same as Monday, Wednesday and Friday.

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