Arnold Schwarzenegger Blueprint Trainer Day 19

Another arms day, another epic pump. Enjoy this gift from the bodybuilding gods; no other athlete gets to feel the same way!

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You've got another difficult arms workout in Arnold's 1-10 method today, in addition to shoulders, forearms, and abs. At the end, your biceps should feel like they're about to bust out of your skin. This is a good thing! Maybe it makes you think of Arnold's famous monologue about the pump from the movie "Pumping Iron," but what he said in the book of the same name is just as memorable. He said:

Arnold spent his career chasing after the pump, and every other bodybuilder spent their careers chasing after him.

"Bodybuilding should be fun because you get to feeling of satisfaction which is very hard to explain. A bodybuilder knows that when he pumps of his muscle it means growth. The muscles grow. So therefore he knows when he pumps up well, that is progress. And that satisfies him because he feels the progress in his body. Therefore the pump feels good. It's actually the best feeling a bodybuilder can have. It's difficult thing to explain. Sometimes we joke around and we get a good pump and we say you have to admit that a good pump is better than coming. Somebody off the street wouldn't understand that, but sometimes a pump is the best feeling you can have."

You're not just somebody off the street. You get it. Now go get it.

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

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

Reverse Flyes

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

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
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

Triceps Pushdown

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

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
Note: 30 reps is a warm-up set.


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