Arnold Schwarzenegger

Arnold Schwarzenegger was a seven-time Mr.Olympia winner, who was also known as the Austrian Oak. Even though Arnold was born with the genetics of a bodybuilder, he still had to work hard to become top in the world. Arnold’s arms were 22 inches at his prime. As you can see from the video below, Arnold’s arm muscles were extremely impressive.

Arnold did not have ONE specific workout that he used for his biceps, triceps, or forearms. He tried so many different workout workouts.

Sometimes he worked out with low reps, sometimes high reps, sometimes high sets, sometimes low sets…etc. The reason Arnold used so many workouts was because he wanted to shock his muscles and give them surprises. When this happens, muscles grow rapidly.

As you can see from Arnold’s pictures, his way of working out worked great for him. And you should do the same by trying different arm workouts. For more workouts, check out the Sample workouts section of our site.

Below are examples of his workouts for the biceps, triceps, and the forearms:

Arnold Biceps workout

01. Barbell Curls (6 sets of 6 to 10 repetitions)

02. Seated Dumbbell Curls (6 sets of 6 to 10 repetitions)

03. Dumbbell Concentration Curls (6 sets of 6 to 10 repetitions)

Arnold Triceps workout

01. Close-grip Bench Press (6 sets of 6 to 10 repetitions)

02. Tricep Pushdown (6 sets of 6 to 10 repetitions)

03. Barbell French Press (6 sets of 6 to 10 repetitions)

04. One-Arm Dumbbell Triceps Extension (6 sets of 6 to 10 repetitions)

Arnold Forearms workout

01. Dumbbell Wrist Curls (5 sets of 10 repetitions)

02. Reverse Barbell Wrist Curls (5 sets of 8 repetitions)

03. Wrist Roller (as much as you can)

All in all, below is a list of Arnold’s favorite Arm Exercises:

Bicep Exercises:

For Height:

01. Dumbbell Concentration Curl

02. Arnold Dumbbell Curl

For Outer Bicep Mass:

01. Close-grip Barbell Curl

For Inner Bicep Mass:

01. Hammer Curl

02. Alternate Dumbbell Curl

03. Standing Barbell Curl

04. Incline Dumbbell Curl

05. Wide-grip Preacher Curl

Tricep Exercises:

Overall Mass:

01. Bench Dips

02. Weighted Bench Dips

03. Lying Tricep Extension

04. Close-grip Barbell Press

Upper Tricep Mass:

01. Cable Pressdown

02. Tricep Kickbacks

03. Kneeling Extension

Lower Tricep Mass:

01. Weighted Dips

Forearms Exercises:

Upper Forearms:

01. Barbell Reverse Curl

02. Hammer Curl

03. Reverse Wrist Curl

Inner Forearms:

01. Barbell Wrist Curl

02. Behind the Back Wrist Curl

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