Arnold Schwarzenegger’s Shoulder Workout for Boulder Shoulders!

Khirul Alam
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Arnold Schwarzenegger’s Shoulder Workout
Arnold first rose to fame as one of bodybuilding's great champions, winning seven Mr. Olympia titles and revolutionizing his sport. We present Arnold's shoulder workout that'll help you obtain those desired "boulder shoulders". Are You Ready for Arnold's Shoulders? Are You ready for Arnold's iconic shoulders to become reality? If you dream of strong, broad shoulders that turn heads wherever they go, this guide is here for you. Arnold Schwarzenegger made shoulder training easy - we will cover procedures and exercises necessary for impressive gains along with procedures necessary for this journey! Let's embark upon this thrilling adventure to reach our shoulder goals by Arnold's way!

Exercise 1: Seated Barbell Military Press

We start this series off right by doing the Seated Barbell Military Press, a classic move designed to target your entire shoulder complex. Sit comfortably on a military press bench using pronated grip, lift and lock both arms over head while slowly lowering bar. Push off slowly before exhaling as push back up again. Perform 4 sets with reps 12-12-10-8.

Arnold Seated Barbell Military Press


Exercise 2: Side Lateral Raise

Next is the Side Lateral Raise - an incredible move to strengthen lateral deltoids! Grab two dumbbells and lift them out to either side while keeping your torso still. Exhale as you lift, inhale as you lower. For this exercise we would complete 4 sets with 12-12-10-8 reps.

Arnold Side Lateral Raise

Exercise 3: Smith Machine Overhead Shoulder Press

Now let's move onto Arnold's Overhead Shoulder Press exercise using the Smith Machine, known for being an Arnold standard. Sit slightly behind the barbell with your palms facing forward; lift and lower the barbell overhead then lower back down until it reaches chin level while inhaling and exhale as lifting back up again - Perform 4 sets 12-12-10-8 reps.

Arnold Smith Machine Overhead Shoulder Press

Exercise 4: Seated Bent-Over Rear Delt Raise

This next exercise targets posterior deltoids by sitting on an edge of a bench, bending forward, and lifting dumbbells out to your sides with straight back exhalations as you lift. Perform 4 sets 12-12-10-8 reps.

Arnold Seated Bent-Over Rear Delt Raise

Exercise 5: Upright Barbell Row 

Exercise five is the Upright Barbell Row - this move targets both your traps and upper shoulders! Grasp the barbell using an overhand grip with elbows raised, lift to chin level as you raise elbows then lower to inhale while slowly exhaling. Perform 4 sets 12-12-10-8 reps.

Arnold Upright Barbell Row

Let's focus on Arnold's own invention - The Arnold Press! This exercise engages all sections of your deltoids for greater range of motion. Let's learn how it's done together.


Exercise 6: The Arnold Press 

Hold a pair of dumbbells in front of your shoulders, palms facing your body. Exhale while opening arms outward. Pull arms back down after exhalation as you inhale to complete one rep of Arnold Press (reverse of move on inhale). Beginners may benefit from sitting on a bench with back support to control movements and avoid muscle rotation. Perform 4 sets with these rep counts: 12-12-10-8.

Arnold Press Workout

Now you have it; Arnold Shoulder Workout that will have your shoulders looking fantastic!
Remember, consistency and proper form are keys to seeing results. By including these exercises into your workout regime, you're on your way towards attaining Arnold's boulder shoulders!

Are you up to taking on this challenge? Give it a go now and see where it leads you!

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