Arnold Workout Plan Free PDF Download (2023)

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PDF NameArnold Workout Plan PDF
PDF Size2.3MB
PDF CategoryWorkout
PDF Pages3
Last Update1 Day ago
Arnold Workout Plan Free Pdf
Arnold Workout Plan Free PDF

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Who is Arnold? (Bio)

Arnold Schwarzenegger was born on July 30, 1947. He’s known for being an actor, businessman, filmmaker, and politician. He’s Austrian-American and became famous for his action movie roles. He was also the governor of California from 2003 to 2011. He was on Time magazine’s list of influential people in 2004 and 2007.

Schwarzenegger started weightlifting at 15 and became a bodybuilder. He won titles like Mr. Universe and Mr. Olympia. He’s one of the best bodybuilders ever. There’s even a bodybuilding event named after him. He appeared in the documentary “Pumping Iron” in 1977. Then, he became a big Hollywood star in action movies like “Conan the Barbarian” and “The Terminator.” He also acted in comedies like “Twins” and “Kindergarten Cop.” He made his own movie company too.

He was in politics as a Republican. He led a fitness group when George H. W. Bush was President. In 2003, he became Governor of California after a special election. He served two terms. Then, he went back to acting. [Arnold Workout Plan Free PDF]

People called him the “Austrian Oak” for bodybuilding, “Arnie” for acting, and “the Governator” when he was a politician. He was married to Maria Shriver, a relative of President John F. Kennedy, in 1986. They separated in 2011 because he had a child with their housemaid. They finished their divorce in 2021.

Arnold Workout Plan

Keep in mind that individual fitness levels and goals may vary, so it’s important to tailor the routine accordingly and consult a fitness professional before starting any new exercise program.

Day 1: Upper Body Strength

  1. Bench Press: 4 sets x 6 reps
  2. Pull-Ups or Lat Pulldowns: 4 sets x 8 reps
  3. Bent-Over Rows: 3 sets x 10 reps
  4. Shoulder Press: 3 sets x 8 reps
  5. Dumbbell Bicep Curls: 3 sets x 10 reps
  6. Tricep Dips: 3 sets x 12 reps

Day 2: Lower Body Strength

  1. Squats: 4 sets x 6 reps
  2. Deadlifts: 4 sets x 6 reps
  3. Lunges: 3 sets x 10 reps (each leg)
  4. Leg Press: 3 sets x 8 reps
  5. Calf Raises: 3 sets x 12 reps

Day 3: Cardio and Core

  1. Running Sprints: 10 x 100 meters with 1-minute rest in between
  2. Planks: 4 sets x 45-60 seconds
  3. Russian Twists: 3 sets x 20 reps (each side)
  4. Hanging Leg Raises: 3 sets x 12 reps

Day 4: Explosive Power

  1. Power Cleans: 4 sets x 5 reps
  2. Medicine Ball Throws: 3 sets x 8 reps (chest pass or overhead)
  3. Box Jumps: 3 sets x 8 reps
  4. Plyometric Push-Ups: 3 sets x 10 reps

Day 5: Active Recovery and Mobility

  1. Light Jogging or Cycling: 20-30 minutes
  2. Dynamic Stretching: Focus on hip mobility, shoulder mobility, and leg swings

Day 6: Legs & Lower Back Workout

  1. Squat: 3-4 sets of 10 reps
  2. Lunge: 3-4 sets of 10 reps
  3. Leg Curl: 3-4 sets of 10 reps
  4. Stiff Leg Deadlift: 3-4 sets of 10 reps
  5. Good Mornings: 3-4 sets of 10 reps
  6. Standing Calf Raise: 3-4 sets of 10 reps
  7. Crunches: 5 sets of 25 reps

Day 7: Rest [Arnold Workout Plan Free PDF]

Read More Like this: Madfit Workout Plan PDF 2023 Free Download

Arnold Workout Plan free pdf
Arnold Workout Plan Free PDF

Arnold’s stats (Physical appearance)

Mr. Olympia7 times (1970-1975, 1980)
Height6 feet 2 inches (6’2″)
Weight235 pounds
Arms22 inches (approximate)
Chest57 inches
Waist34 inches
Deadlift710 pounds
Bench Press440 pounds
Squat470 pounds

Benefits of Gym Workout Plan

The Gym Workout Plan has many benefits that help athletes become better and perform well. It makes them stronger, faster, and better in sports. Here’s what the plan does:

  1. Strong and Powerful: Doing exercises like squats and power cleans makes athletes strong and powerful, which helps them hit the ball harder and throw it faster.
  2. Endurance and Stamina: Doing cardio and sprints helps athletes have more stamina, so they can play for a long time without getting tired.
  3. Quick and Agile: Doing quick exercises and drills makes athletes better at moving fast, reacting quickly, and running bases.
  4. Avoiding Injuries: The plan has exercises that make muscles and joints strong and flexible, so athletes don’t get hurt easily.
  5. Strong Core: Doing core exercises makes the middle part of the body strong, helping athletes stand straight and avoid hurting their back.
  6. Fast and Explosive: Doing explosive exercises like jumps and throws makes athletes react fast and have quick bursts of energy.
  7. Strong Mind: Following the plan makes athletes tough in the mind, helping them face challenges in baseball with confidence.
  8. Teamwork: Doing the plan together makes teammates friends and helps them reach fitness goals together.
  9. Better Skills: Getting stronger, faster, and having more stamina makes athletes better at hitting, running, and throwing in baseball.
  10. More Confidence: When athletes see they’re getting better, they feel more confident and play better too.
  11. Long-Term Growth: Starting the plan early helps athletes stay fit and athletic throughout their lives.
  12. College and Pro Opportunities: Getting fit and good at baseball increases the chances of getting noticed by college and pro scouts.

The Workout makes athletes stronger, faster, and mentally tough. It also helps them work well with others and become great athletes. [Arnold Workout Plan Free PDF]


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