The greatest bodybuilder of all time Arnold Schwarzenegger shares his favorite classic bodybuilding exercises and training techniques for building mass in this 17 minute series overview. Arnold’s Blueprint to Mass program can be found over at and features an 8 week program split into 2 phases, meal plan, and supplement guide. While there’s nothing really new to be found in Arnie’s favorite exercises listed below, it’s worth a watch to hear the legend speak over old school footage from Pumping Iron.


  • Bench Press
  • Incline Press at different inclinations
  • Dumbbell Fly’s

Arnold Schwarzenegger bench press at Venice Beach


  • Bentover Barbell Row
  • T-Bar Row

Arnold Schwarzenegger back pose


  • Barbell Curls
  • Dumbbell Curls on Incline Bench
  • Concentration Curls
  • Narrow Grip Bench Press
  • Tricep Pushdowns
  • Dumbell Overhead Extension

Arnold Schwarzenegger bicep curls at Gold's Gym



  • Dumbbell Pressess
  • Barbell Presses (In front nad behind the back)
  • Arnold Press
  • Lateral Raises
  • Bentover Lateral Raises on a 45 degree Incline Bench

Arnold Schwarzenegger shoulders at Gold's Gym


  • Back Squats
  • Fron Squats
  • Leg Extensions
  • Stiff Leg Deadlifts
  • Leg Curls
  • Leg Press

Arnold Schwarzenegger legs quad flex at Gold's Gym


  • Leg Raises
  • Situps
  • Crunches

Arnold Schwarzenegger abs at Venice Beach


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