Arnold Schwarzenegger Blueprint Trainer Day 11

Are you trying to follow this blueprint without a training partner? Big mistake. Even the best that ever was knew that his support crew made him even better.

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The Arnold Blueprint is a program that works well with a partner. This isn't only because you'll often need a spotter—you'll definitely want one today—but also because Arnold viewed training partners as a crucial part of his success. And the feeling was more than mutual.

"When he got there, the place lit up. Now it was time to train," recalled Ed Corney, one of Arnold's training partners, about Gold's Gym in Venice. "He brought that with him. You're upstairs changing into your clothes, and you can't wait to get out there and right into the mainstream of top training."

Arnold needed a lifting partner. Ed Corney helped push the Oak to great heights.

Frank Zane put it even more simply in an interview with Bodybuliding.com: "Arnold was the best training partner I ever had."

This was one of Arnold's less-heralded qualities: He made everyone better simply by the level of care and enthusiasm he brought to the project of bodybuilding. Today, light up your entire gym with the passion you bring to this chest and back workout.

Chest, Back and Abs
1

Barbell Bench Press - Medium Grip

5 sets of 30, 8, 6, 4, 2 reps, 45 seconds rest (stripping method on your final set)
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip
Immediately after your final work set, take some weight off and lift for another 5-10 reps. Then, with no rest, keep repeating this process. Reduce your weight, lift, reduce again, lift, and continue until you're down to the bar. Once you're down to the bar, lift for 20 reps.

2

Barbell Incline Bench Press Medium-Grip

5 sets of 30, 8, 6, 4, 2 reps, 45 seconds rest
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

Superset
3

Dumbbell Flyes

5 sets of 30, 8, 6, 4, 2 reps, 45 seconds rest
Dumbbell Flyes Dumbbell Flyes

Straight-Arm Dumbbell Pullover

5 sets of 30, 8, 6, 4, 2 reps, 45 seconds rest
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

4

Chin-Up

4 sets to failure, 45 seconds rest
Chin-Up Chin-Up

Superset
5

Bent Over Barbell Row

5 sets of 30, 8, 6, 4, 2 reps, 45 seconds rest
Bent Over Barbell Row Bent Over Barbell Row

Bent Over Two-Dumbbell Row

5 sets of 30, 8, 6, 4, 2 reps, 45 seconds rest
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

6

Hanging Leg Raise

5 sets 25 reps, 45 seconds rest
Hanging Leg Raise Hanging Leg Raise
Note: Follow rep ranges unless listed otherwise. 30 reps is a warm-up set.


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