AskMen teaches you how to workout like Arnold Schwarzenegger.
Read the full transcript »

The Arnold Schwarzenegger Workout Hey this is Josh with AskMen.com. Today we’re going to take you to the Arnold Schwarzenegger workout. The movements we’re going to demonstrate today are compound exercises. These are exercised geared toward attaining as much strength and muscle mass as possible. Very importantly before you start your workout, make sure you warm-up properly and after workout, make sure you take a time to stretch. Let’s get going. Okay guys, day one. The first exercise is going to be a bench press. I'm going to show you guys how to perform that directly. Lie down on the bench, feet back on your toes. I want to grab the bar about steady wide and shoulder with. Pull yourself forward, shoulders back. Make sure you keep those shoulders back and tight. Pull the bar forward, what you want to do is bring the bar down to about the middle of your chest to be your elbows in tight, explode up. Okay guys, next side is the chin up. Follow me. For the chin up, you’re going to take a reverse grip on the bar, about shoulder width apart. All we’re doing, knees are slightly bent in front of you. That’s going to avoid any back injuries. What you want to do is pull the bar to your chest, down slow down slow. Alright. First off with day two, the first exercise is a barbell clean and press. Kind should be about slightly wider than hip width, feet about shoulder width. You’re going to start with the barbell just above your knees. So first move in the clean up press is the clean, all you’re doing is explosively bringing the bar up to your shoulders. That’s the first move so get the clean above your knees, keep the close -- keep the bar close to your body, bring it up to your shoulders. The next move is just the shoulder press. So straight up. So again, above your knees, explosively up to your shoulders, press. Next exercise, I'm going to show you the basic barbell curl. Again very common exercise in the gym, I'm just going to show you how to do it properly and safely. Feet are about shoulder with the part and make sure you have been in the public tilt going on that’s going to protect the lower back. Pretty importantly you don’t sink it by back, hips in, just by neutral. Hands are about slightly wider than shoulder width. From here, cool the bar up to about the top of your chest down slow. Think about explosive up, down slow. Hey guys, the next exercise I'm going to show you is called the good morning great exercise from the low back in the handsprings, which I want you is grab the bar. Rest it on your shoulders, feet are going to be about slightly narrow within shoulder width, knees are slightly bent, chest out, back straight, abs tight. Very important, keep your neck neutral. What you want to do, bend over, keep your abs tight with the back straight, and up. Knees are bent, sit by back. Most of the weight is on my heels, then slowly and up. Common mistake people make is going down, lifting your eggs and returning. It’s very hard on the neck, so to avoid injury keep that neck neutral. Second exercise on day three at a launch I'm going to show guys how to form that correctly. One foot forward, one foot back, and drop that back knee to the floor and making sure that back knee is inline with the heel, and up. Down, up and try to keep the big toe up on the front foot. For added resistance, you can hold some dumbbells by your side. So that’s it. Those are a couple exercises from the Arnold Schwarzenegger workout. Again make sure you were really warmed up before you work in and make sure to really take the time to stretch properly after work out to avoid injury. Make sure you go check out AskMen.com for more fitness videos.

Browse Most Popular Videos

Advertisement
Advertisement
Advertisement