Arnold's Workout Routine for Mass

Arnold Schwarzenegger's Training Program for Muscle Mass

Who knows how to gain lean muscle mass better than Bodybuilding King Arnold Schwarzenegger? Probably a few people or we can say almost no one. Arnold Schwarzenegger is Bodybuilding, he is Lean Muscle Mass and Strength. We can almost say that he popularized Bodybuilding and Fitness. One of the biggest icons of bodybuilding was never always big you must know, he was also skinny young kid, but that was before he was 15. 

Take a look how big and aesthetic was Arnold when he won Bodybuilding Tournament in Germany when he was 15:

\

He was huge back then and he was huge all his life and he actually still is. So, do you know what program for muscle mass gain Arnold recommend?

Here it is:

Monday - Chest and Back:

Exercises	Rep Range	Sets
Bench Press	8-12	3-4
Incline Dumbbell Press	8-12	3-4
Dumbbell Flies	10-12	3-4
Bent Over Row	8-12	3-4
Seated Back Row	10-12	3-4

Add 5 sets of 25 crunches at the end of workout.

Tuesday - Shoulders and Arms:

Exercises	Rep Range	Sets
Military Press	8-12	3-4
Dumbbell Lateral Raise	8-12	3-4
Upright Row	10-12	3-4
Standing Barbell Curl	10-12	3-4
Seated Dumbbell Press	10-12	3-4
Close Grip Bench Press	8-12	3-4
Barbell Triceps Extension	8-12	3-4

Wednesday - Legs and Lower Back:

Exercises	Rep Range	Sets
Squat	8-12	3-4
Lunge	8-12	3-4
Leg Curl	10-12	3-4
Deadlift	8-10	3-4
Good Mornings	10-12	3-4
Standing Calf Raise	10-12	3-4
Crunches	20	5

Arnold used to shock his muscles every time to don't let them get used to his training, so he was changing his training routine or rep number often. He recommend doing 10 reps by starting with one rep of maximum weight then lowering the weight and adding more reps. So if you are doing bench press and let's say your maximum is 200 lbs then it should look like this for example:

200 lbs - 1 rep

180 lbs - 2 reps

150 lbs - 3 reps

140 lbs - 4 reps

120 lbs - 5 reps

100 lbs - 6 reps

Those numbers are just an example, you know your own maximum weight to lift in one rep or two rep. This workout is good because you don't rest between rep you just continue until you do 10 reps if you can. It is great for shocking your muscles and make them to grow.