Arnold Schwarzenegger Blueprint Trainer Day 18

His smile was one of his most electric features, but Arnold had no patience for slackers. What would he say about how you're training?

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Today you've got another chest and back workout built around a classic 6x5 rep scheme. Don't let all the high-rep training you've been doing on other days trick you into thinking this is a "light" day. On the contrary, this is strength work, and you should be struggling to finish each set. Don't leave a single rep out there, because if Arnold was your training partner, you'd better believe he would let you hear about it.

"Arnold never messed around. The gym was business, especially before any of his big shows."

Just ask Danny Padilla, who trained in Gold's Gym with Arnold in the early days. "I'll never forget when Arnold was training with some guy, and he did his reps, whether it was 12 or 15," Padilla told Bodybuilding.com in 2008. "Then the other guy didn't do his, and Arnold got pissed off. It was like, 'What's wrong? I've got to do your reps now? What's up with that? If you can't hang, go back to something else!' Arnold never messed around that way. He was a hard-working guy. The gym was business, especially before any of his big shows."

Everyone who trained with Arnold can tell a similar story. Take it to heart. Friends don't let friends stray from the Blueprint.

Chest, Back and Abs
1

Barbell Bench Press - Medium Grip

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

Straight-Arm Dumbbell Pullover

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

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


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