Build a body like Arnold Schwarzenegger.
The terminator has long been loved and idolized for his iconic physique. Encyclopedia of Modern Bodybuilding, a book he wrote, is still considered to be the bodybuilding bible. The rules laid out in the book are laws for Arnie’s followers.
Arnold wasn’t the
Arnold we know today when he started out. He idolized Reg Park. “I found out everything I could about Reg Park. I bought all the magazines that published his programs.
I learned how he started training, what he ate, how he lived, and how he did his workouts. I became obsessed…”
This is when he got to know about the six golden exercises. These six exercises are great for people who are getting into fitness. Arnie started his career on a full body routine and he recommended it for all the beginners.
When you’re starting out, it’s important to build a strong foundation. These six golden exercises are functional movements (multi-joint exercises) which will give you a strong base. Functional exercises set a base for future gains.
Arnold’s 5 Favorite Exercises To Craft The Perfect Physique
Squats – 4 Sets, 10 Reps
Arnold swears by squats. There are multiple videos of him squatting big weights without any spotter. While this exercise can be a brutal one, you need to incorporate this into your training routine for gains in muscle mass and strength.
Don’t worry, you can never get bored of squatting. There are enough variations of this exercise to keep you entertained. If you’re lacking the outer sweep on your quads, try narrow stance squats. Sumo squats are great for building the inner sweep.
Chin-Ups – 3 Sets To Failure
Red Bull won’t give you wings, chin-ups will. This exercise is incredibly effective if you want to build size and thickness in your back. If you’re a beginner, ask someone in your gym to spot you or use an assisted pull-up machine if you have an access to one.
As you get stronger at this movement, use weights to add resistance. This will work the muscles in your back you didn’t know existed. You can use chin-ups as a warm-up exercise on any upper body exercise day.
Behind The Neck Overhead Press – 4 Sets, 10 Reps
You need to have broad shoulders to give an appearance of a narrow waist. Bodybuilding is a sport of illusions. The bodybuilders you see on stage aren’t as big as they look.
Their big muscle bellies, small joints, and narrow waists give them the giant appearance.
Behind the neck overhead presses is a compound exercise — functional movement. This exercise focuses on your front delts. Make sure you maintain a tight core while performing this exercise. Use a weightlifting belt to add extra support.
Barbell Curls – 3 Sets, 10 Reps
You can’t have a complete physique without some killer guns. Arnie arguably had some of the best biceps to date. He was famous for thinking of his biceps as mountains. His aim was to turn his biceps into peaks.
You don’t need to go super heavy with this exercise. The Governator is big on establishing a mind-muscle connection — it’s not about going through the movements. You need to focus on your pythons to get the most out of this exercise.
Wide Grip Flat Bench Press – 3 Sets, 10 Reps
Chiseled pecs are a must have if you’re getting summer ready. Wide grip flat bench presses will get you there. You need to have this exercise in your fitness program. Bench presses will target your pecs and the wide grip will force it to broaden.
Take extra care while performing this exercise. Using heavier weights than you can handle can lead to a risk of an injury. Ask for a spot from someone in your gym if you’re just starting out or if you’re going heavier than usual.
Use this full body workout to get started in the world of fitness. Feel free to add weights as you get stronger.
Follow this workout two to three times a week for a couple of months, suggests Arnold. You need to have your diet and rest on point to make the most of this workout routine.