The Best Biceps Workout Plan And Arnold Schwarzenegger

Indeed, Arnold Schwarzenegger biceps workout contributed to the physique which many believe to be the best in bodybuilding history. However, for most of us, doing out three times a week is a tad overkill. Arnold Schwarzenegger is a one-in-a-million, if not once-in-a-generation sort of man.

That stated, we feel that adopting the concepts outlined by Arnold in this article may assist all bodybuilders, young and old, novice and pro. Because bodybuilding is such an individual sport, it’s only natural that each program is tailored to your specific strengths and objectives. Here are some suggestions on how to make the habit more manageable.

Arnold Schwarzenegger Biceps - Bicep size

Arnold Schwarzenegger Biceps Routine

Curl With Rocker

It was the most effective workout for increasing muscular mass. 3 or 4 sets of 10 repetitions were completed. He attempted to complete the workout with his biceps rather than his back. He also donned a special belt that blocked the elbows, effectively isolating them to the fullest.

Cheating was strictly prohibited. Only utilize a medium-high weight for the last repetitions of the preceding series. That is one of Arnold Schwarzenegger biceps secrets.

Alternate Handlebars With Branded Supination

Arnold Schwarzenegger Biceps is a workout that focuses on Arnold’s ace in his sleeve. He did a 3-4 series of 10 repetitions with a specific execution here as well. He ascended the handlebar with two medium-heavy weights, raising one at a time and alternating them, attempting to overpower his hand to the limit.

The little finger must contact one of the shoulders with the plate, and the elbows had to be full and not attached to the bust. Until death, the movement was regulated but fluid and constant. It went beyond the lactic acid agony, but, as he puts it, it takes liver.

Arnold Concentrated Curl

Standing with his arm resting in his knee, he did the concentration curl. Also, 2 or 3 sets of 10 reps bringing the handlebar to his shoulder rather than his chest.

On the other hand, Arnold maintained a relatively rudimentary and sparse training regimen before he arrived in the United States. It reflected his training at the start of his career, which was centered on deadlifts. Squats, stretches, rowing, pull-ups, hops, and other basic exercises helped him gain kg after kg of muscular mass in the gym.

Type Of Arnold Schwarzenegger Biceps Exercise

It was a regimen that Schwarzenegger followed twice a week. That means you’ll do anything from 20 to 26 sets of arm-expanding exercises in total. Best wishes. Below are the Arnold Schwarzenegger biceps workout.

Cheating Barbell Curls

Set: 5-8

Reps: 8-12

Arnold has been doing the cheater barbell curl since he lifted a teenager and feels it “stands alone for bulk building.”

Incline Dumbbell Curls

Set: 5-8

Reps: 8-12

Set your bench at a 45° angle to guarantee maximum stretch in your biceps while doing this one like Arnie.

One-arm Concentration Curls

Set: 5

Reps: 12

Schwarzenegger believes the one-arm concentration curl is the perfect motion when it comes to adding a peak to your biceps. They concentrate on the biceps’ outer head, which provides height when you flex.

Standing Alternating Dumbbell Curls

Set: 5

Reps: 10

To round things off, here’s a classic. Arnold ended each arm workout with standing alternating dumbbell curls, keeping his elbows pinned to his sides, and isolating the biceps as much as possible.

How Big Are Arnold Schwarzenegger Biceps?

Arnold Schwarzenegger is a former professional bodybuilder who competed in the sport from 1960 until 2000. He began weight training when he was 15 years old and won the Mr. Universe title when he was 20 years old.

He has also won the Mr. Olympia title seven times in a row. After his debut in the Hollywood film “Conan the Barbarian,” Schwarzenegger rose to fame. The film was a success, and he was shortly cast in another film, The Terminator.

Arnold Schwarzenegger boasted of having 22–23-inch pumped arms. Arnold’s arms taped out at 19 3/4 inches after they were pumped, according to Arthur Jones.

5 Tips For Bigger Biceps Arnold Schwarzenegger

1. Aim For Equal Development

Because you can view the arms from all stances and every possible aspect, Arnold always thought they should be trained from all aspects.

You don’t get championship-winning arms by performing curls with a big barbell or blasting off triceps reps. Arnold was always looking for clear apparent growth between his arm muscles, evenly full muscular bellies, and ideal balance.

To attain arm balance, proportion, size, and shape, engage all arm muscles simultaneously. Separate the different muscles in the arms into distinct groups. It is where having a well-planned arm workout regimen is crucial.

2. Keep Things In Perspective

Arnold was a firm believer in exercising the biceps, triceps, and forearms at the same time. He did, however, like to point out that the triceps are the upper arm’s bigger and more complicated muscle group. The triceps have three heads, whereas the biceps have two.

As a result, Arnold recommends seeing your arm as one-third biceps and two-thirds triceps since while your biceps may be hidden in some stances, hiding your triceps is nearly impossible. As a result, he said, the triceps should be worked from a variety of angles. Use a variety of workouts to hit all three heads when exercising the triceps.

3. Focus

Arnold was a stickler for concentrating on every rep of every set. According to legend, nothing could get in the way of Arnold’s attention once he got started building his set.

Arnold was a laid-back person outside of the gym, and then once inside, he was all business. He demonstrated this most clearly when he trained his arms. Arnold would imagine what he wanted to accomplish, believing that doing so would compel him to grow muscular mass.

Anyone who aspires to develop limitless muscular size and shape cannot ignore the mind’s power. In the battle for massive armaments, it was Arnold’s hidden weapon. If you have focus Arnold biceps workout at home is possible.

4. Shock The Muscle Into Change

Arnold was a firm believer in the body’s incredible adaptability, believing that it could “acclimated itself to the immense workloads that might kill a horse.” However, recognized that even exercising at a high-intensity level would not always provide new results if it was done in the same way, with the same routines, every day.

Arnold recommended “shocking” your arms by incorporating techniques such as varying weight levels. Adding repetitions and sets and speeding up training to lift more aggressively can also assist in this. You may also try reducing rest between sets, trying new exercises, or doing your regular exercises in a different order.

5. Use Perfect Technique

When newbies workout for biceps, Arnold recommends that newbies do it with their backs against a wall to isolate the biceps muscle properly. He thought that the arms, and only the arms, should perform the effort when practicing rigorous curls. Any extra physical engagement would weaken the exercise’s intended isolating effect.

Arnold Schwarzenegger Peaked Biceps

When this came to biceps, I discovered that I had a natural propensity for biceps with a high peak. As a result, I decided to add dumbbell concentration curls to my regimen to emphasize this strength. Concentration curls are the most effective exercise for increasing biceps peak. And they should be a part of every bicep’s workout. Following is the biceps workout chart step by step.

Barbell Curls105
Seated incline dumbbell curls105
Dumbbell Concentration curls125

You can do concentration curls while sitting on a bench or standing. You can enjoy standing arm free. However, as this is a more advanced workout variation, start with your elbow fixed against your knee.

Bicep curlArnold Schwarzenegger Biceps -

You might not have been able to create a peak, or you could be able to create an even greater one. But the only way to be sure of success is to reach your full potential. There’s no better way to achieve this than with the conventional dumbbell concentration curls.

Arnold Schwarzenegger Biceps Pull Ups Plan

Arnold usually start his back exercises or outside exercises, with 30 pull-ups divided into 2–3 sets. He could probably do 10–15 pull-ups also in a set. Yet, keep in mind that if he executed the pull-ups like Franco Columbu, with a wide grasp and pulling to the chest, this is significantly more amazing than it appears at first.


  1. Start on your hands and knees while keeping them shoulder-width apart.
  2. Then place the palms flat on the floor or maybe on a training mat.
  3. Extend your legs behind you so that your entire body is in a straight line.
  4. Bend your arms and lower your body till your chin or nose touches the ground softly.
  5. Push your body back up to the starting position, keeping your abdominal muscles engaged and your back flat. Schwarzenegger recommends 25 to 50 reps.


  1. For this workout, you’ll need a chin-up bar. Grab the bar with your palms facing away from you as you stand under it.
  2. Pull your body up till your chin passes the bar by bending your elbows.
  3. Return to the starting position slowly. Schwarzenegger recommends doing 10 to 30 repetitions.

Arnold Schwarzenegger biceps record

Have you ever wondered what the Arnold Schwarzenegger biceps size is? Arnold Schwarzenegger boasted of having massive 22–23-inch pumped arms. But Arnold’s arms measured 19 3/4 inches when they are pumped, according to Arthur Jones. Arnold Schwarzenegger biceps workout record is breakable don’t worry.

Final Thoughts

We don’t recommend trying to match Arnold Schwarzenegger biceps workout unless you’re an accomplished lifter. If you’re a beginner or intermediate athlete, try doing two or three sets of each workout from his offseason. If you’re a competitive bodybuilder with a lot of experience, we recommend only doing three of the five pre-contest sets.

However, Arnold offers various ways of building and maintaining your biceps. You can surely find a lot of useful tips from his training and workout tips.

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