Arnold Schwarzenegger’s Ultimate Full Arms Workout Guide

Arnold Schwarzenegger’s legendary 22-inch arms didn’t happen by accident – they were built through precise, scientifically-backed training methods that revolutionized bodybuilding.

You’ll notice that his approach combines old-school intensity with sophisticated targeting of specific muscle heads, a strategy that produced his iconic peaked biceps and horseshoe triceps.

While modern fitness has evolved, Arnold’s core principles for arm development remain remarkably effective, and you’re about to discover exactly how to implement them.

The Arnold Blueprint: A Legacy In Arms

Arnold Schwarzenegger’s name echoes power and perfection in bodybuilding. His arms, especially his biceps, have become legendary.

This section will explore the blueprint behind Arnold’s iconic arms workout.

#Early Beginnings: The Spark Of A Legend

Arnold’s journey started in a small Austrian town. He was inspired by Reg Park, a former Mr. Universe. This inspiration sparked his passion for bodybuilding.

Arnold trained daily, even at a young age. He focused on building strength and size. His dedication was unwavering, and he won his first competition at age 18.

#The Philosophy Behind The Biceps

Arnold’s biceps philosophy is simple: intense focus and high volume. He believed in pushing his muscles to their limits. He would often perform up to 20 sets per biceps workout.

His routine included a mix of exercises to hit the biceps from all angles. Here are some key exercises in his biceps routine:

• Barbell Curls: 4 sets of 10-12 reps
• Incline Dumbbell Curls: 4 sets of 10-12 reps
• Concentration Curls: 3 sets of 10-12 reps
• Preacher Curls: 3 sets of 10-12 reps
• Hammer Curls: 3 sets of 10-12 reps

Arnold also stressed the importance of the mind-muscle connection. He would visualize his biceps growing with each rep. This mental focus helped him achieve better results.

Below is a table summarizing Arnold’s biceps workout:

Arnold’s training was intense and disciplined. This dedication to his craft is what sets him apart. His arms became a testament to his hard work and determination.

Arnold’s Arm Workout

You’ll master the complete arm development that made Arnold a champion by focusing on three key areas: biceps, triceps, and forearms.

Arnold’s signature arm workout targets each muscle group with compound movements first, followed by isolation exercises that sculpt and define every angle.

Following Arnold’s principles, you’ll train arms twice weekly with high volume and intensity, incorporating his favorite techniques like cheat curls and close-grip bench presses to build massive peaks and horseshoe triceps.

1. Biceps Exercises

The iron-pumping legend Arnold Schwarzenegger built his massive biceps through a rigorous combination of four key exercises that target every angle of the muscle.

For ideal muscle growth and hypertrophy training, you’ll start with the fundamental barbell movement: six sets of barbell curls at 6-8 reps.

Next, move to incline dumbbell curl exercises, maintaining the same intense 6×6-8 protocol.

Your biceps training tips continue with preacher curls, where you’ll perform another six sets to maximize peak contraction.

Finally, you’ll finish with five sets of concentration curls, Arnold’s favorite exercise for developing that signature biceps peak.

He often said that the mind-muscle connection during concentration curls was essential for achieving the baseball-sized biceps peaks he was famous for.

2. Triceps Exercises

While Arnold’s biceps were legendary, his triceps training was equally intense and methodical, forming the other essential half of his massive upper arms.

Arnold’s triceps movements begin with the close-grip bench press, a mass-building movement that targets all three heads of the triceps. You’ll perform 5 sets of 6-8 reps, focusing on keeping your elbows tucked.

Follow this with cable pushdowns, maintaining strict form through another 5 sets.

The arm training routine continues with the lying EZ-Bar French Press, an overhead tricep extension variation that Arnold favored for its deep stretch.

Complete your workout with dumbbell kickbacks, which isolate the triceps for detailed definition. Perform each exercise for 5 sets of 6-8 reps, maintaining the same intensity that made Arnold’s arms famous.

3. Forearm Exercises

Following an intense triceps session, powerful forearms weren’t just an afterthought in Arnold’s training – they were the finishing touch that completed his legendary arm development.

His forearm exercises focused on high-volume training to achieve maximum muscle hypertrophy, incorporating 17 dedicated sets.

The workout includes:

• Barbell Reverse Curl: 5 sets of 8-10 reps to target the brachioradialis
• Reverse Preacher Curl: 5 sets of 8-10 reps for isolated forearm development
• Barbell Wrist Curl: 7 sets of 10 reps for complete forearm stimulation

This level of volume might seem extreme by today’s bodybuilding community standards, but it delivered the awesome pump Arnold was famous for.

While most modern trainers have reduced workout volume, Arnold’s forearm routine remains a showcase of his dedication to complete arm development.

Arnold’s Pre-Contest Arms Workout Routine

Three months before a competition, Arnold would change gears to focus on definition and shape. This method involved superset training and increasing the power of every exercise.

The routine was repeated three times a week, making sure that his arms were in top fitness for the competition stage.

Let’s take a close look at the program. Arnold had a double split for six days. This means he trained twice daily all week long.

Let’s look at how he worked the arms!

#Superset 1: Biceps and Triceps Combo

• Exercise 1: Incline Dumbbell Curl 
• Exercise 2: Triceps Pushdown

Superset 1 works on the biceps and triceps simultaneously. Four sets consisting of 8-10 reps, with minimal rest in between exercises, will ensure that Arnold’s muscles are always engaged for the greatest definition.

#Superset 2: Building Symmetry

• Exercise 1: Standing Alternate Dumbbell Curl 
• Exercise 2: One-Arm Overhead Extension

Superset 2 is focused on gaining cohesion and working that long head on the biceps as well as the triceps. There are 4 sets of 8-10 reps each, keeping the intensity up throughout.

Here’s an interesting element of Arnold’s exercise routine. Between sets of biceps, Arnold would move his arms flexing and hold the flex for 30 seconds or longer. This method helped him build not just muscle but also endurance and control, which are vital for those long poses during competitions.

#Superset 3: The Final Push

• Exercise 1: Preacher Curl – 4 Sets, 8-10 Reps 
• Exercise 2: Lying French Press – 4 Sets, 8-10 Reps

Superset 3 will continue to work the biceps as well as the triceps to ensure that the definition and pump are increased.

#Superset 4: Focused Intensity

• Exercise 1: Concentration Curl – 4 Sets, 8-10 Reps 
• Exercise 2: Reverse Triceps Pushup – 4 Sets, 8-10 Reps

Superset 4 provides a concentrated focus on your arm workout by using Arnold’s most popular sets and reps for these workouts.

#Superset 5: Wrist and Forearm Work

• Exercise 1: Reverse Preacher Curl – 5 Sets, 10-12 Reps 
• Exercise 2: Barbell Wrist Curl – 5 Sets, 10-12 Reps

Superset 5 concludes the workout with a bit of exercises for the wrist and forearms, making sure that your entire arm is well-rounded.

Arnold’s Biceps Training Tips

To build massive biceps like Arnold, you’ll need to focus on three essential training principles he swore by.

You must lift heavy with maximum intensity, incorporate exercises that emphasize wrist supination, and execute each rep through its complete range of motion.

While these principles might seem basic, Arnold’s dedication to perfecting them helped create his legendary arms, setting bodybuilding standards that still inspire today.

1. Train Heavy and Hard

Arnold’s fundamental approach to biceps training centered on one core principle: lift heavy weights in the 6-8 rep range for maximum muscle growth.

The seven-time bodybuilding champion’s strategy was remarkably consistent: He selected a weight he could handle for eight challenging reps on his first set.

When performing barbell curls, he’d alternate sets with training partner Franco Columbu, allowing brief recovery between efforts.

As fatigue mounted in later sets, Arnold wasn’t afraid to incorporate controlled cheating through slight body momentum, believing the benefits of training with maximum poundage outweighed perfect form.

This intensity technique allowed him to maintain heavy weights throughout his workout while still targeting the biceps effectively.

You’ll notice this approach emphasizes both strict form early on and strategic adjustments to sustain the heavy lifting stimulus.

2. Include a Supination Exercise

While heavy barbell curls formed the cornerstone of his training, supination movements played an equally important role in building Arnold’s legendary biceps peak.

You’ll want to incorporate dumbbell curls that allow for natural wrist rotation into your arm workouts. As you curl the weight up, rotate your palm from a neutral position to facing upward.

This supination movement activates your biceps muscles completely, leading to maximum growth and better peak development.

For effective arm workouts that follow Arnold’s principles, include at least one supination exercise in your routine. While barbell curls let you handle heavier weights, the rotational component of dumbbell curls targets the muscle differently.

This combination of heavy bodybuilding exercises and strategic supination movements was key to developing Arnold’s impressive biceps.

3. Use a Full Range of Motion

Despite the temptation to pile on heavy weights, mastering the proper range of motion formed the foundation of Arnold’s biceps training philosophy.

His arm training methodology emphasized controlled movements through a complete range, ensuring maximum muscle engagement and growth.

When performing the barbell curl, you should follow Arnold’s mass-building technique: start with your arms fully extended, then curl the weight up until it nearly touches your shoulders.

At the top, focus on achieving peak contraction of your biceps before lowering the weight back down. This full range of motion, particularly the lower portion of the movement, develops thickness in the lower biceps region.

You’ll create what Arnold called the “ultimate pump” while building that coveted mountain-like peak rising straight from the elbow – a hallmark of his legendary arms.

Arnold’s Triceps Training Tips

You’ll want to master Arnold’s four key triceps-building principles to develop the arm mass that made him legendary.

Following his approach means isolating each head of the triceps muscle, varying grip positions, using explosive positive movements with controlled negatives, and achieving full lockouts.

These techniques helped Arnold build his famous horseshoe-shaped triceps, which he considered even more essential than biceps for creating the illusion of massive arms.

1. Isolate the Triceps Heads

Building impressive triceps requires targeting all three heads of the muscle – something Arnold mastered during his competitive years.

The bodybuilding icon understood that a basic arm workout routine wasn’t enough to develop the coveted horseshoe shape.

To isolate the triceps heads effectively, you’ll need to incorporate a strategic range of training equipment.

Use barbells for exercises like close-grip bench presses, which target the long head.

Switch to dumbbells for overhead extensions to hit the medial head.

Finally, cable-based movements like tricep pushdowns should be incorporated to engage the lateral head and create definition.

2. Vary Your Hand Position

While mastering each triceps head requires specific exercises, hand positioning during those movements can dramatically impact your results.

During his legendary bodybuilding career, Arnold discovered a powerful advanced technique: varying hand positions to target different triceps heads for maximum pump and muscle size.

To apply Arnold’s style of training, adjust your grip based on which area you’re targeting:

• Use a thumbs-up position during pushdowns to emphasize the outer triceps head
• Switch to a palms-down grip to focus more on the inner head

3. Explode on the Positive, Control on the Negative

One of Arnold’s most powerful training principles centered on mastering the speed and control of each repetition.

When approaching your arm workouts, particularly triceps exercises, adopt Arnold’s visualization technique for maximum hypertrophy workouts.

During the positive portion of movements like triceps pushdowns, explode on the positive with explosive force – imagine you’re driving the weight through the floor. This builds power and activates more muscle fibers.

Then, control the negative portion of the movement, maintaining tension to optimize muscle recovery and growth.

This principle applies whether you’re working toward your fitness goals with isolation exercises or compound movements.

Just as Arnold achieved his legendary double biceps pose through controlled power, you’ll see better results by mastering this tempo contrast in your training.

4. Lock Out for Upper Triceps

To fully develop your triceps like Arnold, you’ll need to master the art of lockout training. His unique approach involved targeting three distinct heads while focusing on the upper and lower sections separately.

When performing triceps exercises, lock out your arms completely at the top of each movement to emphasize the upper portion. Hold this strong peak contraction for 3-4 seconds to maximize muscle engagement.

This technique can be incorporated into any triceps exercise, whether you’re using heavy weights or working in a superset style.

For best results, allow adequate rest between arm workouts, typically training arms 2-3 days per week. Arnold’s method of dividing the triceps into sections helped him achieve his legendary arm development, making him a dominant force in bodybuilding.

Nutrition And Recovery: Fueling The Guns

Building strong arms like Arnold Schwarzenegger requires more than intense workouts. Proper nutrition and recovery are key to achieving those impressive biceps and triceps. Fueling your body with the correct nutrients and allowing adequate rest ensures maximum muscle growth and strength.

#Protein: The Building Blocks

Protein is essential for muscle repair and growth. It provides the necessary amino acids that help rebuild muscle fibers torn during workouts. Aim to consume protein with every meal to maintain a steady supply of these building blocks throughout the day.

Here’s a table of high-protein foods you can incorporate into your diet:

Whey protein shakes are also a convenient option post-workout. They help quickly replenish amino acids and support muscle repair.

#Rest And Recovery: The Unsung Heroes

Muscles grow during rest, not during workouts. Adequate rest is crucial for muscle recovery and growth. Ensure you get 7-9 hours of sleep per night to allow your muscles to repair and grow.

Incorporate rest days into your workout routine. Overtraining can lead to injuries and hinder muscle growth. A well-planned rest schedule allows muscles to recover and come back stronger.

Here’s a simple rest and recovery plan:

• Sleep: 7-9 hours per night
• Active Recovery: Light activities like walking or yoga
• Hydration: Drink plenty of water
• Stretching: Regular stretching to improve flexibility and reduce muscle tension

Mind-muscle Connection: The Arnold Edge

Arnold Schwarzenegger’s workouts are legendary. His arm routine is a prime example of his dedication.

The secret to his success lies in the mind-muscle connection. This technique helps to maximize muscle growth and performance.

1. Visualization Techniques

Visualization plays a key role in Arnold’s workouts. He visualizes each muscle working during exercises, which enhances muscle activation. Imagine your biceps swelling with each curl, and your triceps stretching with every extension.

Here are some effective visualization techniques:

• Focus on the target muscle: Picture it contracting and relaxing.
• Use mental imagery: Visualize the muscle getting bigger and stronger.
• Stay present: Concentrate on the movement and sensation.

2. The Role Of Focus In Training

Focus is crucial in Arnold’s arm workouts. Maintaining concentration ensures proper form and intensity. Distractions reduce the effectiveness of exercises. Stay engaged with each rep and set.

Here are tips to improve focus:

1. Minimize distractions: Avoid phones and unnecessary conversations.
2. Set clear goals: Know what you want to achieve in each session.
3. Use mental cues: Remind yourself of the muscle you are targeting.

The mind-muscle connection is the Arnold edge. It separates good workouts from great ones. By mastering visualization and focus, you can elevate your training to new heights.

To Wrap It All Up

You’ve now got Arnold’s proven blueprint for building massive, sculpted arms. When followed precisely, his method shows an average 30% increase in arm size over 12 weeks, so you’re set for serious gains.

Remember to hit each head of the triceps, vary your grips, control the negatives, and lock out those extensions. Stay consistent with this legendary routine, and you’ll be well on your way to achieving those coveted 20-inch arms.

FAQs