Even years after his retirement, Arnold Schwarzenegger’s workout clips go viral within a day. A 47-year-old clip from Gold's Gym just hit 40,000 likes in days.

One such instance recently occurred on June 10, when the Instagram account of Arnold Sports UK shared a clip of the 7-time Mr. Olympia with the caption, “Behind-the-scenes footage of Arnold doing Smith machine seat squats while filming Pumping Iron 💪🔥.”

In the Instagram clip that has gained more than 40,000 likes, Arnold was seen performing with intense power at the famous Gold's Gym.

The clip was from the 1977 documentary Pumping Iron, which has served as a blueprint for aspiring bodybuilders for decades.

One similar clip from Pumping Iron was shared by the Austrian Oak on May 17, 2024, wearing the yellow tank top that highlighted how solid he was during his heyday.

Schwarzenegger added, “Here is some unseen footage from Pumping Iron that was in my archive.”

In the clip, he was seen performing what he calls “side-lying dumbbell raises.”

Arnold continued, “I love to do side-lying dumbbell raises. I don’t see many people doing them anymore, but they are a fantastic deltoid pump!”

And there is no doubt that this exercise is one of the best for the deltoids, as it targets the shoulder muscles, especially the deltoids.

So, talking about Pumping Iron, it was released in 1977, but it was based on the 1975 Mr. Olympia title. It was the Olympia where Arnold earned his 6 consecutive titles.

Now, let's see what Schwarzenegger's overall workout was during that time.

Arnold Schwarzenegger’s Overall Workout During the 1975 Mr. Olympia

According to Hub Page, in 1975 Arnold was filming the movie Stay Hungry, for which he had to shed 60 lbs.

Schwarzenegger did that, and he knew that just 3 months later he had to participate in the Mr. Olympia. So the bodybuilding legend added more than 50 lbs of muscle mass.

And that was possible by working out 6 days per week, “twice per day on Monday, Wednesday and Friday, and once per day on Tuesday, Thursday and Saturday.”

So, his workout looked like:

Morning exercises on Monday, Wednesday and Friday

For back:

• Wide-Grip Chin-Up
• T-Bar Row
• Cable Pull
• Bent-Over Row
• Deadlift.

Chest:

• Bench Press
• Cable crossovers
• Parallel Bar Dip
• Dumbbell pushovers.

Legs:

• Squats
• Leg extension
• Barbell Lunge
• Leg press.

Afternoon workouts on Monday, Wednesday, and Friday

Forearms

• Wrist Roller
• Reverse Curl
• Wrist Curl.

Calves:

• Heel Raise
• One-Legged Heel Raise
• Seated heel raises.

Tuesday, Thursday, and Saturday routine

Arms:

• Seated Dumbbell Curl
• Concentrated curl
• One-Arm Triceps Stretch
• Triceps pressdown
• Close-Grip Bench Press
• Barbell Cheat Curl

Shoulders:

• Standing Dumbbell Press
• Lateral raises
• Cable Laterals
• Bent-over laterals.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil