Arnold Schwarzenegger Blueprint Trainer Day 12

Great lifters know that shoulders only grow with high-volume work. Breathe deep and get ready to press and curl for all you're worth!

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Remember Tuesday's brutal arms routine? Get ready to enjoy it once again. Arnold was renowned for his visualization techniques, but biceps peaks like his weren't puffed up just with dreams. They were a plan brought to reality by years of hard, repetitive work, similar to the creation of a great piece of architecture. It's no coincidence that the IFBB compared them to the peaks of the Sydney Opera house in the poster to the right from 1980.

Those are the arms that launched a million curls. Visualize yours. Now go actualize them with the workout below. Pay special attention to the barbell curl. You're due for a dose of one of Arnold's favorite training techniques: the 1-10 method.

Shoulders, Arms and Abs
1

Arnold Dumbbell Press

5 sets of 5 reps, 45 seconds rest
Arnold Dumbbell Press Arnold Dumbbell Press

Superset
2

Push Press

5 sets of 30, 8, 6, 4, 2, 45 seconds rest
Push Press Push Press

Front Dumbbell Raise

5 sets of 30, 8, 6, 4, 2, 45 seconds rest
Front Dumbbell Raise Front Dumbbell Raise

Superset
3

Reverse Flyes

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

Upright Barbell Row

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

4

Barbell Curl

Perform the 1-10 method, 45 seconds rest
Barbell Curl Barbell Curl
After 1-2 warm-up sets, choose a weight that you're only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you're unloading the weights. I loved this technique, and it's a total shock to the muscle.

Superset
5

Incline Dumbbell Curl

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

Concentration Curls

5 sets of 30, 8, 6, 4, 2 reps, 45 seconds rest
Concentration Curls Concentration Curls

6

Close-Grip Barbell Bench Press

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

Superset
7

Triceps Pushdown

5 sets of 30, 8, 6, 4, 2 reps, 45 seconds rest
Triceps Pushdown Triceps Pushdown

Dumbbell One-Arm Triceps Extension

5 sets of 30, 8, 6, 4, 2 reps, 45 seconds rest
Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension

Superset
8

Palms-Up Barbell Wrist Curl Over A Bench

5 sets of 30, 8, 6, 4, 2 reps, 45 seconds rest
Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench

Palms-Down Wrist Curl Over A Bench

5 sets of 30, 8, 6, 4, 2 reps, 45 seconds rest
Palms-Down Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench

9

Decline Crunch

5 sets of 25 reps, 45 seconds rest
Decline Crunch Decline Crunch
Note: 30 reps is a warm-up set.


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