Arnold’s Golden Six

A gym training program recommended by maybe the most famous bodybuilder of all time: Arnold Schwarzenegger.

Arnold Schwarzenegger had one single goal: he wanted to get big. And he did. This is a popular training method Arnold himself preferred at his young age in Münich:

  • Squats

Repeat 4×10 times. Use as heavy weighs as possible. Have a two-minute rest after each set.

  • Bench press

Repeat 3×10 times. Take a wide grip of the pole. Have a two-minute rest after each set.

  • Pull-ups

Repeat 3x as-many-times-as-you-can. Have a two-minute rest after each set.

  • Behind the neck press

Repeat 4×10 times. Take a wide grip. Have a two-minute rest after each set.

  • Barbell curls

Repeat 3×10 times. Keep your elbows close to your sides. Take a grip as wide as your shoulders. Have a 90-seconds rest after each set.

  • sit-ups

Repeat 3-4×20 times. Keep your hands behind your head. Have a minute of rest after each set.

Do these three times a week, e.g. monday, wednesday & friday. Just remember to have a minimum of one day of rest after each session. Add weight to your moves whenever possible.

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  1. thanks dude, been searching this for a while. respect!

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