- The Terminator
- T2: Judgment Day
- T2:3D B.A.T
- T:SCC
- T3: Rise of the Machines
- T4: Salvation
- T5: Genesis
- T6: ?!
How to become a kick-ass Terminator
Date: October 15, 2003
By: Maurice Huijs
Thanx to: Daniel Smith (T3) and Andy Fritz (T2) for the workout schedules
Follows these steps of TerminatorFiles' guide to become an unstoppable kick-ass Terminator:
- First go to a hairdresser. Millimetre your hair
- Buy a second-hand black leather jacket
- Put on (very) dark shades
- Choose which Terminator you want to become; the one from T2 or T3
- And finally, hit the gym and follow one of these workout schedules from the Terminator himself
Arnold's Terminator 2 workout schedule
The routine posted below is a typical Arnold routine, but be aware that Arnold's routine changed constantly. At times he trained twice a day, while at other times once a day was enough. There were periods when he did lots of forced reps. There were times when he did supersets and giant sets. Arnold tried everything, and picked what worked best for him at that particular time.
Arnold rested very little between sets, and usually increased pound ages wile each subsequent set. Although he experimented with high reps at times, he usually preferred a rep range in the neighbourhood of 6 to 10. If he could only do five he would cheat to get past that sticking point. However, Arnold's cheating wasn't the same as the average person's. If he did a cheat curl, it wasn't the same as an average bodybuilder swinging a weight from top to bottom. It was controlled, deliberate cheating.
| Monday, Wednesday, and Friday | |||
| Bodypart | Workout | Sets | Reps |
| Chest | Bench press Flat bench flyes Incline bench press Cable crossovers Dips (body weight) Dumbell pullovers |
5 5 6 6 5 5 |
6-10 6-10 6-10 10-12 To failure 10-12 |
| Back | Wide-grip chins (to front) T-bar rows Seated pulley rows One-arm dumbell rows Straight-leg deadlifts |
6 5 6 5 6 |
To failure 6-10 6-10 6-10 15 |
| Legs | Squats Leg press Leg extensions Leg curls Barbell lunges |
6 6 6 6 5 |
8-12 8-12 12-15 10-12 15 |
| Calves | Standing calf raises Seated calf raises Oneplegged calf raises (holding dumbells) |
10 8 6 |
10 15 12 |
| Forearms | Wrist curls (forearms on knees) Reverse barbell curls Wright roller machine |
4 4 To failure |
10 8 To failure |
| Abs | ½ hour of a variety of non-specific abdominal exercises, done virtually non-stop | ||
| Tuesday, Thursday, and Saturday | |||
| Bodypart | Workout | Sets | Reps |
| Biceps | Barbell curls Seated dumbell curls Dumbell concentration curls |
6 6 6 |
6-10 6-10 6-10 |
| Triceps | Close-grip bench presses Pushdowns French press (barbell) One-arm triceps extensions (dumbell) |
6 6 6 6 |
6-10 6-10 6-10 6-10 |
| Shoulders | Seated barbell presses Lateral raises (standing) Rear-delt lateral raises Cable lateral raises |
6 6 5 5 |
6-10 6-10 6-10 10-12 |
| Calves | Standing calf raises Seated calf raises Oneplegged calf raises (holding dumbells) |
10 8 6 |
10 15 12 |
| Forearms | Wrist curls (forearms on knees) Reverse barbell curls Wright roller machine |
4 4 To failure |
10 8 To failure |
| Abs | ½ hour of a variety of non-specific abdominal exercises, done virtually non-stop | ||
Arnold's Terminator 3 workout schedule
As you can see in the schedule posted beneath is that Arnold trains twice a day. Here's
the average day on the set of T3: Rise of the Machines;
- 5 AM: Arrival at studio for make-up
- 10 AM: Start filming
- 5 PM: End filming
- 6 PM: First workout
- 8 PM: Coming home
- 9 PM: Second workout
NOTE: Arnold performed each set to failure, resting 30 seconds between sets.
| Monday, Wednesday, and Friday (First) | |||
| Bodypart | Workout | Sets | Reps |
| Delts | Machine front presses Side cable laterals Rear delt raises (machine) |
5 5 5 |
15 15 15 |
| Biceps | Barbell curls Machine preacher curls Concentration curls |
5 5 5 |
15 15 15 |
| Triceps | Triceps pushdowns Machine triceps extensions Overhead machine extensions |
5 5 5 |
15 15 15 |
| Monday, Wednesday, and Friday (Second) | |||
| Bodypart | Workout | Sets | Reps |
| Cardio work | 30-45 minutes on a treadmill, cycle or stair stepper | ||
| Abs | Forward crunches | 4 | 25 |
| Calves | Seated calf raises | 4 | 15 |
| Thighs | Leg extensions | 4 | 15 |
| Hamstrings | Leg curls | 4 | 15 |
| Tuesday, Thursday, and Saturday (First) | |||
| Bodypart | Workout | Sets | Reps |
| Chest | Machine bench presses Incline dumbell presses Flat dumbell flyes |
5 5 5 |
15 15 15 |
| Back | Machine pulldowns Machine rows Nautilus pullovers |
5 5 5 |
15 15 15 |
| Tuesday, Thursday, and Saturday (Second) | |||
| Bodypart | Workout | Sets | Reps |
| Cardio work | 30-45 minutes on a treadmill, cycle or stair stepper | ||
| Abs | Forward crunches | 4 | 25 |
| Calves | Seated calf raises | 4 | 15 |
| Thighs | Leg extensions | 4 | 15 |
| Hamstrings | Leg curls | 4 | 15 |
For starters and not-bodybuilding people
This schedule is for weight lifting professionals like Arnold.
If you start, don't immediately take the heaviest weights, but build up the tension. A starter should take a day rest after a training. If you're more experienced, you can train more days on a row. Also, we don't advice young people (younger than 16/17 years) to train with (very) heavy weights. People of that age are still growing and training at such a young age could inhibit the growth.
A set consists of a number of reps. So 5 sets of each 15 reps mean 5 (sets) x 15 (reps) = 75 (reps). Take about 1 or 2 minutes rest between a set.
If you want to gain more muscles, there's more than only the training. You need to eat healthy and take rests. Don't immediately grab the supplements!
TF remark
Info taken from fitness magazines Flex, Muscle & Fitness and Muscle Mag.
TerminatorFiles.com is not responsible for the content and/or (miss)use of the workout schedules as described in the article. Go to and/or consult a official local gym or professional for more information, before starting on any schedule/training!
Users of these schedules operate on their own responsibility!
