Alex Gierbolini- A Look At The Most Successful Body Builder of All Time – Arnold Schwarzenegger!

Arnold Schwarzenegger Everything you ever wanted to know about your favorite bodybuilder! by Alex Gierbolini

I thought I’d do a little write-up on the man who put bodybuilding out there, Arnold Schwarzenegger. He is the most successful bodybuilder of all time and broke many world records. It’s kind of interesting looking back at his early years when he was so young and started lifting… Pretty inspirational stuff.

Arnold Schwarzenegger’s Stats:

Height – 6’2″ (188 cm)   Off Season Weight – 235 lbs (106 kg) Competition Weight – 215lbs (97kg) Chest – 57″ Arms – 20″ Thighs – 28.5″ Waist – 34″-36″

Arnold Schwarzenegger was born in Thal, Styria, Austria and is a famous and successful actor and has won an oscar! He is also the former Governor of California. Arnie’s father Gustav Schwarzenegger was the police chief of a local Austrian town near Graz and his mom Aurelia was a homemaker says Alex Gierbolini. While he was in Junior High, he discovered a passion for acting and during his high school years, he started visiting a professional gym to pursue that passion.

Here is a picture of Arnold Schwarzenegger as a young boy at age 13:

At age 15, Arnold was already 200lbs! He had been lifting weights since the age of 12 but now decided to take it even more seriously. He decided he would compete in the Mr. Universe contest at age 20, which inspired him to bulk up his upper body. Here is a picture of Arnold Schwarzenegger taken by Serge Nubret when Arnold was 15 years old:

At age 14, Arnold saw his first real barbells – pictures of bodybuilders on the wall of a gym Arnold Schwarzenegger wrote in the bodybuilding documentary ‘Pumping Iron’, “I remember the very first day that I walked into the gym and saw the weights. The funny thing is that I never even knew people could make muscles like that, it had to be a different kind of person.” 

Arnold Schwarzenegger tells Joe Weider (the founder of bodybuilding) that he wants to compete in the Mr. Universe contest at age 20. He becomes an International Federation of Bodybuilders (IFBB) professional bodybuilder, Mr. Olympia and Hollywood star!

Here is a little clip of Arnold Schwarzenegger as a competitive bodybuilder:

Arnold Schwarzenegger – The Real King of Bodybuilding

Arnold Schwarzenegger’s Training Routine:

I will make this short and sweet, like Arnold himself. There’s no point in making training routines too complicated because Arnold said it best when he said that working hard is the most important thing. Here it is.. 3 – 6 sets per body part or exercise depending on recovery capabilities explains Alex Gierbolini. One exercise per body part or a superset of two exercises. Each set should be 8-12 reps and the weight should be heavy enough to make it difficult to complete the last couple of reps. Also, don’t train to failure because this will take away from your workouts by making them longer.

Here is an example Arnold Schwarzenegger workout:

Chest Bench Press – 3 sets of 8 -12 reps Incline Dumbbell Flyes- 3 sets of 8-12 reps

Legs Barbell Squat – 3 sets of 8-12 reps Leg Extensions – 3 sets of 8-12 reps

Biceps Standing Barbell Curl -3 sets of 8-12 reps Seated Cable Curl – 3 sets of 8-12 reps

Triceps Dips – 3 sets of 8-12 reps Lying Tricep Extension – 3 sets of 8-12 reps

That’s it! The Arnold Schwarzenegger Workout. Remember to eat well, rest well and listen to your body. It’s not about pushing yourself until you’re about to pass out, it’s about pushing yourself within your limits and making small progress each time explains Alex Gierbolini.

Arnold Schwarzenegger Diet: Just like his workouts, the Arnold Schwarzenegger diet is simple! He eats 5-6 meals per day and they consist of egg whites, chicken breast or steak with rice and potatoes.

Here is a sample workout of an Arnold Schwarzenegger workout:

Monday – Chest/Triceps Bench Press – 3 sets of 8-12 reps Incline Dumbbell Flyes – 3 sets of 8-12 reps Flat Bench Cable Flyes – 4 sets of 8-12 reps Triceps pushdowns (rope handle) – 4 set to failure

Tuesday – Back/Biceps Barbell row – 3 sets of 8-12 reps Wide-grip Lat Pulldown – 4 sets of 8-12 reps Barbell Curl – 3 supersets with Dumbell curl (3 sets of each)

Thursday – Shoulder/Traps Shoulder Press – 4 sets of 8-12 reps Seated Arnold Press – 4 set to failure Bent over Lateral – 3 sets of 12 reps

Friday – Hamstrings/Quadriceps Barbell Squat – 4 sets of 8-12 reps Leg Extensions – 3 sets of 8-12 reps Stiff-Legged Deadlifts (with or without Dumbells) – 3 sets of 15 reps

Saturday – Chest/Back Incline Curl – 3 sets to failure Flat Bench Cable Flyes – 4 sets of 8-12 reps one arm dumbbell rows (wide-grip) – 3 sets to failure

Sunday Rest Day Diet – 5-6 meals consisting of egg whites, chicken breast or steak with rice and potatoes


There you go! The Arnold Schwarzenegger Workout for beginners. I hope you enjoyed it! The workout is short, simple, and sweet just like Arnold Schwarzenegger himself says Alex Gierbolini. If you liked this article please be sure to share it with your friends!