Arnold Schwarzenegger Blueprint Trainer Day 15

Are you surrounding yourself with the inspiration you need to survive another week of double chest workouts? If not, find it now!

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In addition to being the most accomplished bodybuilder of his time, Arnold was easily the most photographed. Much of this was onstage, of course, but those iconic black-and-white training images from the 1970s that filled the books "Pumping Iron," "The Encyclopedia of Modern Bodybuilding" and countless magazines afterward are just as timeless. Look at Arnold, Dave Draper, and Franco in Gold's Gym, and you can practically hear the grunts and clanking iron. Maybe one of these images was in your locker or training journal; maybe one still is.

The greatest bodybuilder of all time unabashedly filled his life with images of motivating physiques when he was on his way up—and even after he had a pair of Mr. Universe titles to his name. He recounts in his most recent autobiography, "Total Recall" that when he was coming over to the U.S., he meditated on them regularly. "Being the best would really come down to beating champions like the guys whose pictures I had hanging all over the walls of my room: Reg Park, Dave Draper, Frank Zane, Bill Pearl, Larry Scott, Chuck Sipes, Serge Nubret," he writes. "They had inspired me, and I said to myself, 'These are the kinds of people I have to go through eventually.' My victories had put me in their league, but I was the newcomer with a lot left to prove."

You've got a lot left to prove in the remaining six weeks of this trainer, too. This week, find a classic photo of the Oak and put it someplace you know you'll see it—the lock screen of your phone, maybe, or somewhere in your house. Don't be self-conscious. Imagine yourself training alongside him, and let him push you like he pushed everyone who came in contact with him.

Chest, Back and Abs
1

Barbell Bench Press - Medium Grip

7 sets of 30, 5, 5, 5, 5, 5, 5 reps, 45 seconds rest (Stripping method on your final set)
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Barbell Incline Bench Press Medium-Grip

7 sets of 30, 5, 5, 5, 5, 5, 5 reps, 45 seconds rest
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

Superset
3

Dumbbell Flyes

7 sets of 30, 5, 5, 5, 5, 5, 5 reps, 45 seconds rest
Dumbbell Flyes Dumbbell Flyes

Dumbbell Pull-Over

7 sets of 30, 5, 5, 5, 5, 5, 5 reps, 45 seconds rest
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

4

Chin-Up (wide-grip)

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

Superset
5

Bent Over Barbell Row

7 sets of 30, 5, 5, 5, 5, 5, 5 reps, 45 seconds rest
Bent Over Barbell Row Bent Over Barbell Row

Bent Over Two-Dumbbell Row

7 sets of 30, 5, 5, 5, 5, 5, 5 reps, 45 seconds rest
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

6

Hanging Leg Raise

5 sets of 25 reps, 45 seconds rest
Hanging Leg Raise Hanging Leg Raise


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