Arnold Arm Workout: God of Bodybuilding's famous Bicep-Tricep Workout Routine

When it comes to the pioneer of the Bodybuilding sport, Arnold’s name will always be mentioned, and still in the 21st century, he is regarded as the God Of Bodybuilding. A 7x Mr. Olympia and former governor of California shares his arm routine of his prime, especially when he used to prepare for Mr. Olympia in the mid-70s. Only a few Bodybuilders on the planet can be compared with the technical ethos of Arnold. However, it is still a question that who could duplicate the mind-numbing training volume and frequency he achieved.

Figuring out his Arms workout, Arnold’s Guns were his calling cards and used to appear as the most attractive part of his overall physique.

In his prime when he continuously claimed the Olympia title, 20 sets of bicep workouts used to be in his daily routine, and he commonly supersetted biceps and triceps movement in a day.

Some of the best arm training that Arnold still emphasizes at 76 and used to implement

• Arnold ranked the standing Barbell Curl as one of the most dominant bicep workouts as it makes the blood flow through the veins and is also responsible for the great muscle pump.
• Dumbbell Curl for biceps also refers to a great workout as the aim used to complete for 6-8 reps, so he used to go for as heavy as he could.
• Building movements were done with lighter weights with 8-12 reps and the focus was on squeezing and contracting the muscle group, especially when he used to hit biceps.
• In the bicep curl workout, he always used to go for the failures and after reaching the sticking point he never used to stop there.

Arnold's Triceps Workout has always been in a different frame as he used to have a massive and muscular chest, his triceps were already at an advantage. More often than biceps he used to go for 20 reps in each of his triceps workouts, either in the off-season or he used to prepare for the competition to hyper-pump the muscles. Once he used to get done with the full range push down, he used to extend the sets with 5-6 partials. Arnold frequently Supersetted biceps and triceps movements, so an enormous amount of blood flooded the system. Blood carries the oxygen and nutrients critical for muscle growth and also enable him to achieve his stage goals.

Arnold's Arms Schedule looks like this- 

1. Barbell Curl- 4x10-12
2.  Skullcrusher- 4x10-12 
3. Superset- Performing workouts with no rest between exercises and one minute of rest between sets.

1. Alternating Dumbbell curl- 4x20
2. Tricep Extensions-  4x12
3. Superset 

Alternating Incline Dumbbell bicep Curls- 4x20

1. Cable Overhead tricep extension- 4x10
2. Superset

• Concentration curl- 4x10 (left side no rest)
• Concentration curl - 4x10 (right side no rest)
• Single-arm dumbbell triceps -4x12
• Feet elevated bench deep- 1x10 

What To Grasp 

Arnold's workout is quintessential of professional bodybuilding and one only has to go or admire if he has to step on the stage but it also reflects the technicality of hitting every muscle group of a certain body part and that can be beneficial even for the beginners to start with.