Arnold Schwarzenegger Blueprint Trainer Day 16

Arnold was a student before he was a master. Bring up your rear delts with technique tips from the ''Iron Guru!''

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Arnold's competiveness was legendary in his heyday, but he didn't let this blind him to ways that he could improve his approach in the weight room. After all, he wasn't just after size. He was after "maximum aesthetic development of the entire physique," as he wrote in "The Encyclopedia." He learned plenty from the bodybuilders who stood alongside him in the gym, but also from coaches of the previous generation. This included not only Joe Weider, but also his longtime rivals, like Dan Lurie and Vince Gironda.

Today, Gironda is sometimes portrayed as a relic, a cantankerous iconoclast who kicked people out of his gym, demanded strange technique on staple movements like dips, and wouldn't let his lifters perform squats. But Arnold knew that "the Iron Guru" had something to offer him, and when he began utilizing some of Gironda's ideas, he writes, "I went from simply having huge pecs to having first-rate chest development."

But Gironda's influence was perhaps most greatly seen in how Arnold trained shoulders, and the lateral and rear delts in particular. Gironda was a great proponent of the lateral raise, but recommended performing it a specific way, with the rear part of the dumbbell higher than the front, as if pouring water from a pitcher. This helped to focus the stress on the lateral delt and made it harder to cheat by using momentum. His unique take on the rear delt flye, performed while facing backward on an incline bench, gave the same level of isolation to the rear delts, which were a weak spot for Arnold in the early days.

Keep these tips in mind today when you superset lateral raises with upright rows, another Gironda favorite. On Friday, do the same with the superset of rear delt flyes.

Shoulders, Arms and Abs
1

Clean and Press

5 sets of 5 reps, 45 seconds rest
Clean and Press Clean and Press

Superset
2

Standing Dumbbell Press

7 sets of 30, 5, 5, 5, 5, 5, 5 reps, 45 seconds rest
Standing Dumbbell Press Standing Dumbbell Press

Front Dumbbell Raise

7 sets of 30, 5, 5, 5, 5, 5, 5 reps, 45 seconds rest
Front Dumbbell Raise Front Dumbbell Raise

Superset
3

Side Lateral Raise

7 sets of 30, 5, 5, 5, 5, 5, 5 reps, 45 seconds rest
Side Lateral Raise Side Lateral Raise

Upright Barbell Row

7 sets of 30, 5, 5, 5, 5, 5, 5 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
Technique 1-10 Method: 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

7 sets of 30, 5, 5, 5, 5, 5, 5 reps, 45 seconds rest
Incline Dumbbell Curl Incline Dumbbell Curl

Concentration Curls

7 sets of 30, 5, 5, 5, 5, 5, 5 reps, 45 seconds rest
Concentration Curls Concentration Curls

6

Close-Grip Barbell Bench Press

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

Superset
7

Lying Triceps Press

7 sets of 30, 5, 5, 5, 5, 5, 5 reps, 45 seconds rest
Lying Triceps Press Lying Triceps Press

Dumbbell One-Arm Triceps Extension

7 sets of 30, 5, 5, 5, 5, 5, 5 reps, 45 seconds rest
Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension

Superset
8

Palms-Up Barbell Wrist Curl Over A Bench

7 sets of 30, 5, 5, 5, 5, 5, 5 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

7 sets of 30, 5, 5, 5, 5, 5, 5 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


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