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Arnold Schwarzenegger’s Expendables Shoulder Workout

by Adam Clark on August 15, 2014
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Arnold Schwarzenegger was once the governor of California. He is a businessman and investor. He is an actor and a writer. The accolades that the Austrian-born Schwarzenegger has received in his illustrious career are endless. He has made hundreds of millions of dollars and his net worth is upwards of $300 million. What Schwarzenegger is best known for though is his bodybuilding prowess. He is the most famous bodybuilder of all time, winning the Mr. Olympia title seven times. He started weightlifting when he was 15 and by the age of 20 he captured his first Mr. Olympia crown. Schwarzenegger even has the Arnold Classic – an annual bodybuilding convention – named after him. At the age of 67, Schwarzenegger still has an impressive physique. What he is best known for are his shoulders though and he even invented the Arnold Press, a popular shoulder exercise among weightlifters. To prepare for his role as Trench in “The Expendables 3,” Schwarzenegger went through a grueling shoulder workout to keep his deltoids looking stacked. Here is his workout, courtesy of Muscle & Fitness magazine:

Arnold Schwarzenegger Expendables Workout

Perform all six exercises of the workout in order. Rest 2-3 minutes between each set to recover.

  1. Clean and Press – 1 set of 20-30 reps
  2. Arnold Press – 5 sets of 6 reps
  3. Bentover Lateral Raise – 5 sets of 8-10 reps
  4. Lying Lateral Raise – 5 sets of 12 reps for each arm
  5. Cable Lateral Raise – 5 sets of 12 reps
  6. Alternating Dumbbell Front Raise – 3 sets of 12 reps for each arm

Schwarzenegger’s shoulder workout hits his deltoid from all angles focusing on all three portions of the muscle. His high-volume routine emphasizes muscular strength and endurance. If you want to shock your shoulders, try this workout that the “Father of Shoulder Workouts” uses.

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Adam Clark
Adam is a Maine-based fitness professional whose client base ranges from teenage athletes to middle-aged adults looking to lose a few pounds to cardiac rehab patients. He enjoys coaching people of all shapes and sizes and finds nothing more satisfying than seeing a client put in the hard work to smash their fitness goals.

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