21 Arm Training Programs - Part 1

The most outstanding arms in bodybuilding belonged to those athletes who used unique training regimens and worked harder than anyone else. Arnold Schwarzenegger's biceps, with a circumference of 56 cm, are considered the most famous in history – they were both the largest and the most perfect in shape.

Arnold trained using a simple and "brutal" program, combining basic exercises for building mass with isolation movements. His favorite exercise was the barbell curl with cheating (involving other muscles), which he had used since his teenage years. In his words, this exercise has no equal for muscle growth.

For maximum biceps stretch, Arnold used incline dumbbell curls on a bench set at a 45-degree angle. To peak his biceps, he performed one-arm concentration curls – this exercise targets the outer head of the biceps, which is responsible for the height of the biceps when flexed. For even greater isolation, he performed alternating standing dumbbell curls while locking his elbows at his sides using a device called an "arm blaster."

Arnold performed 20 to 26 sets of this grueling workout twice a week – on Tuesday and Friday evenings.