Arnold Schwarzenegger’s Basic Mass Routine

 

Arnold Schwarzenegger’s Basic Mass Routine is a classic and effective program for building muscle. Let’s break down the workout by muscle group:

Monday and Thursday: Chest and Back

1. Chest:

   • Bench presses
   • Incline presses
   • Pullovers

2. Back:

   • Chin-ups (4 sets until failure)
   • Bent-over rows
   • Deadlifts (3 sets x 10/6/4)

3. Abs:

   • Leg raises (5 sets of 25 reps)

Tuesday and Friday: Shoulders and Thighs

1. Shoulders:

   • Clean and presses
   • Lateral raises
   • Heavy upright rows
   • Push presses

2. Thighs:

   • Squats

Wednesday and Saturday: Legs, Calves, Arms, and Forearms

1. Legs:

   • Lunges

2. Calves:

   • Standing calf raises (5 sets of 15 reps)

3. Legs (Continued):

   • Leg curls

4. Arms:

   • Barbell curls
   • Seated dumbbell curls
   • Narrow-grip bench
   • Barbell triceps extensions

5. Forearms:

   • Wrist curls
   • Reverse wrist curls

6. Abs:

   • Sit-ups (5 sets x 25 reps)

7. Lower back:

   • Stiff-leg deadlifts (3 sets x 10/6/4)

8. Abs (Continued):

   • Leg raises (5 sets x 25 reps)
   • Good mornings (3 sets x 10/6/4)

Remember to use proper form, progressively increase weights, and allow adequate rest between sets. Adjust the weights according to your fitness level and goals. Consistency and dedication are key to success! 💪🔥