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Arnold Alois Schwarzenegger

Date of Birth:  July 30 1947
Place of Birth:  Thal, Styria, Austria
Birth Name:  Arnold Alois Schwarzenegger

Arnold Schwarzenegger Brief Bio:

Arnold Schwarzenegger displaying his muscles

Born into a very poor Austrian household Arnold learned the importance of hard work and routine. He played soccer as a young boy but found his passion around 14-15 years old when he was taken to the gym by his soccer coach. At that time he began to study psychology of mind over body. He began lifting and became the youngest person ever to win the Mr. Universe title at the age of 20.

The man with the accent generated a whole new international audience for body building, Schwarzenegger built himself into a sports icon. He would later go on to win five Mr. Universe titles and seven Mr. Olympia titles. He did this while setting higher goals on Hollywood. Through goal setting, hard work and routine Arnold Schwarzenegger became a world renowned athlete, movie star, businessman and politician.

Bottle of Creatine

Arnold Schwarzenegger’s Top Form Measurements:

• Height 6’2”
• Weight (off-season) 260 lbs.
• Weight (Contest) 235 lbs.
• Bicep 22”
• Chest 57”
• Waist 33-34”
• Thighs 28.5”
• Calf 20”

Nick names:

• Arnie
• Austrian Oak
• Styrian Oak
• The Machine
• The Governator
• Conan the Republican
• Conan the Governor
• The Running Man

Personal Records:

• Deadlift- 710 lbs
• Squat- 545 lbs
• Clean and jerk- 298 lbs
• Clean and press- 264 lbs
• Snatch- 243 lbs
• Bench Press- 520 lbs

Contest History:

• 1963 Contest in Graz, Austria, at Steirer Hotel- 2nd Place Finish
• 1965 Junior Mr. Europe in Stoccarda, Germany- 1st Place Finish
• 1966 Mr. Europe- 1st Place Finish
• 1966 Best Built Man In Europe- 1st Place Finish
• 1966 NABBA Mr. Universe In London- 2nd Place Finish
• 1967 NABBA Mr. Universe In London- 1st Place Finish
• 1968 NABBA Mr. Universe In London- 1st Place Finish
• 1968 IFBB Mr. Universe In Miami, Florida- 1st Place Finish
• 1968 IFBB Mr. International In Tijuana, Mexico- 1st Place Finish
• 1969 IFBB Mr. Universe In New York City- 1st Place Finish
• 1969 IFBB Mr. Olympia In New York City- 2nd Place Finish
• 1969 NABBA Mr. Universe In London- 1st Place Finish
• 1969 Mr. Europe ad Essen, Germany- 1st Place Finish
• 1970 NABBA Mr. Universe In London- 1st Place Finish
• 1970 AAU Pro Mr. World in Columbus Ohio- 1st Place Finish
• 1970 IFBB Mr. Olympia In New York City- 1st Place Finish
• 1971 IFBB Mr. Olympia In Parigi- 1st Place Finish
• 1972 IFBB Mr. Olympia In Essen- 1st Place Finish
• 1973 IFBB Mr. Olympia In New York City- 1st Place Finish
• 1974 IFBB Mr. Olympia In New York City- 1st Place Finish
• 1975 IFBB Mr. Olympia In Pretoria, South Africa- 1st Place Finish
• 1980 IFBB Mr. Olympia In Sydney, Australia- 1st Place Finish

Arnold Schwarzenegger’s Workout Routine:

This following routine is one that Arnold used to help him reach his goals. You must understand though that workout routines are not a one size fits all hat. You must create your own routine based on your own goals.

Monday- Wednesday- Friday
Chest:

Bench Press- 5 sets, 6-10 reps
Flat bench flies- 5 sets, 6-10 reps
Incline ben press- 6 sets, 6-10 reps
Cable Crossovers- 6 sets, 6-10 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