Fitness regimen that keeps Arnold Schwarzenegger young at 77

Arnold Schwarzenegger is the man who changed the bodybuilding community on his own and is still keeping up the good work. On Tuesday (July 30), the bodybuilding legend turned 77 and is still pumping iron to maintain an decent physique.

According to a 'Muscle and Fitness' article, the workout regimen of Arnold Schwarzenegger is as follows:

Chest workout

• Bench Press: One set ranging from 30 to 45 reps (as a warmup set)
• Bench Press: Five sets of 20 reps (used to follow a pyramid scheme)
• Incline Barbell Press: Five sets of 10 to 15 reps
• Flat-Bench Dumbbell Fly: Five sets of 10 to 15 reps
• Weighted Dip: Five sets of 15 reps each
• Dumbbell Pullover: Five sets ranging from 15 to 20 reps per set

Back workout

• Wide-Grip Pullup: Five sets of 15 reps following the pyramid approach
• T-Bar Row: Five sets of 10 to 15 reps per set
• Bentover Barbell Row: Five sets of 10 to 15 reps per set
• Chin-ups: Five sets of 12 reps
• Barbell Deadlift: Three sets of 6 to 10 sets

Shoulder workout

• Barbell Clean and Press: one set ranging between 20 and 30 reps
• Arnold Press: 5 sets of six reps each
• Supersets with-
• Bentover Lateral Raise: five sets of 8 to 10 reps
• Lying Lateral Raise: Five sets of 12 reps each
• Cable Lateral Raise: Five sets of 12 reps each
• Alternating Dumbbell Front Raise: Three sets of 12 reps per set

Arnold Schwarzenegger's leg workout

• Barbell Squats: Five sets of 8 reps each
• Front Squats: Five sets ranging from 8 to 10 reps each
• Leg press: Five sets of ten reps each
• Leg Extension: Five reps of 10 reps each set
• Lying Leg Curl: Eight sets of 10 reps per set

Triceps workout

• Close-Grip Bench Press: Five to six sets of 6 to 8 reps each
• Cable-Pushdown: Five to six sets of 6 to 8 reps each
• Lying EZ-Bar French Press: Five to six sets of 6 to 8 reps each
• Dumbbell Kickback: Five sets of 6 to 8 reps each

Biceps workout

• Barbell Cheat Curl: Six to seven sets of 6 to 8 reps per set
• Incline or stead dumbbell curl: Six to seven sets of 6 to 8 reps per set
• Preacher Curl: Six to seven sets of 6 to 8 reps per set
• Concentration Curl: Five sets of 6 to 8 reps per set
• Barbell Reverse Curl: Five sets of 8 to 10 reps per set
• Reverse Preacher Curl: Five sets of 8 to 10 reps per set
• Barbell Wrist Curl: Seven sets of 10 reps, each set

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Arnold Schwarzenegger's decision to stay healthy at 77

Not long after his heart surgery in 2018, the seven-time Mr. Olympia opted for veganism, maintaining his distance from meat. He is currently following an 80% vegan diet.

In 2019, Netflix shared a part of the documentary 'The Game Changers' in which Arnold Schwarzenegger weighs in on his decision.

"I got older, and as I started reading up on it, I recognized the fact that you really don't have to get the protein from me or from animals. So you start going more in a direction of vegetarian kind of a diet. Now with doing it the right way with the right spices, all of a sudden I love it much more than the meat. And you know, the cholesterol went down to around 109. It was the lowest that it ever was in my entire life," Arnold Schwarzenegger explained. [0:19]

Controlling his LDL cholesterol at the age of 77 after three heart surgeries is not an easy task. This is the reason Arnold Schwarzenegger distanced himself from the meat, as he believes it contains higher LDL cholesterol and increases the chances of getting a severe heart attack. But the bodybuilding legend treats himself to steak or a Wiener schnitzel occasionally.