Arnold Schwarzenegger is one of the most well-known figures in bodybuilding legends. Arnold, also known as The Austrian Oak, won seven Mr. Olympia titles (1970–1975, 1980) and developed one of the most recognizable physiques in history. His enormous arms and cannonball shoulders, which became his trademark and served as an inspiration to future generations of bodybuilders, were among his most notable features.
Arnold created and carried out rigorous, high-volume training regimens that shaped his physique into the pinnacle of bodybuilding; he didn’t merely rely on genetics. His arm and shoulder exercises are still regarded as some of the most successful ones ever developed, even after several decades.
We’ll dissect Arnold Schwarzenegger’s go-to shoulder and arm workout in this blog, going over his training philosophies, exercise choices, and methods, as well as how you can modify them for your own fitness goals.
The Training Philosophy of Arnold
Arnold’s training philosophy was based on volume, intensity, and the relationship between the mind and muscles. He frequently performed supersets, giant sets, and high-rep burnouts because he thought that pushing the body past its comfort zone would spur growth.
The following were important tenets of his exercise philosophy:
- High volume training involves a range of exercises, high repetitions, and multiple sets.
- Training opposing muscles back-to-back, such as the triceps and biceps, is known as a superset for efficiency.
- Perfect Form & Squeeze: Each repetition should focus on stretching and contracting the muscles.
- Variety is essential, using various equipment and angles to continuously shock the muscles.
Arnold frequently worked out six days a week, sometimes doing shoulder and arm exercises twice a week. He reportedly had arms that were over 22 inches long and shoulders that dominated any stage thanks to his unwavering dedication.
The Best Workout for Shoulders
According to Arnold, a person’s shoulders determine their body’s width and strength. For full development, his routine worked the front, side, and rear deltoid heads.
- Military Press Overhead Barbell Press
- 5 sets of 8–12 repetitions
- Why Arnold Did It: Arnold’s shoulder training was built on this. The delts gained thickness and overall mass from the overhead press.
- Arnold’s signature move, the press
- 4 sets of 10–12 repetitions
- How to Do It: Hold the dumbbells at shoulder height with your palms facing inward to begin. Rotate your wrists until the palms are facing forward at the top as you press upward.
- Benefit: Arnold’s shoulders are renowned for their roundness because of this special rotation, which engaged all three delt heads.
- Lateral Dumbbell Raises
- Five sets of 12–15 repetitions
- Focus: Widening the side delts was the main goal. Arnold stressed controlled repetitions with a firm upper-body squeeze.
- Upright Barbell Rows
- 4 sets of 10–12 repetitions
- Why Arnold Loved It: It adds thickness and strength to traps and medial delts.
- Rear Delt Raises That Are Bent-Over
- Five sets of 12–15 repetitions
- Relevance: The 3D appearance is completed by the rear delts. Arnold used to say that shoulders looked flat when they were neglected.
- Dumbbell or Barbell Shrugs
- Five sets of fifteen repetitions
- Benefit: He developed thick traps that gave his upper body more strength and stability.
Arnold’s Training Tip: In order to maximize the pump and shock the muscles, he frequently mixed presses and lateral raises into supersets.
The Best Arm Exercise
With their thick triceps, dense forearms, and full bicep peaks, Arnold’s arms were legendary. According to him, arms should receive the same level of training as larger body parts like the back and legs. His plan was straightforward: chase the pump, use high volume, and attack from all sides.
Exercise for the Biceps
- Barbell curls
- 6 sets of 8–12 repetitions
- Why It Worked: According to Arnold, this was the best way to build biceps. He curled in all directions and squeezed at the top using a firm yet forceful motion.
- Dumbbell Curls on an Incline
- 5 sets of 10–12 repetitions
- Focus: The incline bench forced a deeper stretch, building long head biceps development for his famous peak.
- Curls of Concentration
- 5 sets of 10–12 repetitions
- Arnold’s Note: The main goals of this exercise were concentration and seclusion. He “shaped” his biceps using the mind-muscle connection.
- Barbell or dumbbell preacher curls
- 5 sets of 8–10 repetitions
- Benefit: Maximum tension was applied to the lower biceps and momentum was eliminated.
Triceps Exercise
- Close-Grip Bench Press
- 6 sets of 8–10 repetitions
- Why Arnold Did It: Increased pressing power and total triceps mass.
- Extensions of Overhead Dumbbells
- 5 sets of 10–12 repetitions
- Focus: Hit the long head of the triceps and stretch.
- Skull Crushers (Extensions of the Lying Triceps)
- 5 sets of 10–12 repetitions
- Arnold’s Version: Frequently combined with close-grip presses, this version frequently used an EZ-bar.
- Cable Triceps Pushdowns
- Five sets of 12–15 repetitions
- Benefit: A pump-focused isolation exercise concluded the triceps workout.
Forearms Practice
Arnold was aware that powerful forearms were necessary for massive arms. He taught them to create aesthetics and balance on a regular basis.
- Palms Up Barbell Wrist Curls: 5 sets of 20 repetitions
- Reverse Barbell Curls: 5 sets of 15 repetitions
- Wrist curls behind the back: 5 sets of 20 repetitions
To make sure his forearms were as toned as his biceps and triceps, he did these at the conclusion of arm workouts.
Arnold’s Superset Approach
Arnold frequently employed supersets to increase pump and intensity:
- Superset for Biceps and Triceps: Barbell curls → Close-grip bench press
- Shoulder Superset: Arnold presses → dumbbell lateral raises
In addition to saving time, this caused blood to flow into opposing muscles, giving Arnold his well-known “pump,” which he called one of the most fulfilling sensations in bodybuilding.
Consumption and Recuperation
Arnold believed that recovery and nutrition were just as vital to his training as lifting weights.
- High Protein Consumption: For muscle repair, eat lean beef, chicken, eggs, and milk.
- Carbohydrates for Energy: He used potatoes, rice, and oats to fuel his lengthy workouts.
- Fats: Cheese, nuts, and good oils to support hormones.
- To guarantee steady muscle growth, eat five to six times a day.
In order to prevent overtraining, Arnold stressed sleep, stretching, and intensity variation for recovery.
Today’s Version of Arnold’s Workout
Arnold worked out intensely six days a week, frequently for two hours or longer. This might not be sustainable for today’s typical lifter.
To modify his program:
- Instead of six days a week, train four to five.
- Cut the number of sets per exercise to three or four.
- Put form before ego-lifting.
- Pay attention to your body; steer clear of overtraining and concentrate on improving.
Even if the precise volume is reduced, the essence of Arnold’s routine—intensity, variety, and dedication—can still be used.
Arnold’s Training Legacy
The goal of Arnold Schwarzenegger’s arm and shoulder exercises was to create a masterpiece physique, not just to gain muscle. He brought bodybuilding into the mainstream with his charisma, strength, and beauty.
His training principles are still applicable decades later. His techniques are still used by athletes today to develop enormous, symmetrical upper bodies. Arnold’s method is more than just workouts; it teaches us about discipline, intensity, and passion—qualities that distinguish great people as well as great athletes.
In conclusion
Anyone hoping to develop a strong, attractive upper body can follow Arnold Schwarzenegger’s ultimate shoulder and arms workout. Arnold created renowned arms and shoulders in bodybuilding history by combining isolation exercises, high-volume supersets, and heavy compound lifts.
His commitment to diet, exercise, and the chase of the pump produced a physique that continues to motivate millions of people today. Adopting Arnold’s principles—hard work, variety, and intensity—can help you reach your personal best whether you’re a fitness enthusiast or a competitive bodybuilder.
As Arnold famously stated:
