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Arnold Schwarzenegger Blueprint Trainer Day 2

Arnold rose as early as necessary to fit in every rep and set. Do the same and your upper body will thank you-- eventually.

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Arnold's Blueprint is a distillation of the training style that elevated Arnold from Mr. Teen Europe to Mr. Universe and then Mr. Olympia. But back then, as George Butler and Charles Gaines noted in the book "Pumping Iron," he was one of only two full-time bodybuilders without a day job, even among the elite competitors. This meant he could find the time to work out for 3-4 hours every day. We understand if you can't.

The workouts in Arnold's Blueprint are designed to be performed in a single, time-efficient session. If you're struggling to find time to fit it in, consider trying early-morning workouts—the earlier the better. Arnold has said that his best workouts were always in the morning, and he admired those who were able to get up even earlier than him.

"When Franco [Columbu] and I got to the gym at 7 a.m., we would frequently see lawyers, accountants, teachers, and others with a full work schedule just finishing their training and hitting the showers before going to their jobs," he wrote in The Encyclopedia of Modern Bodybuilding. "This showed a lot of dedication on their part, but it's this kind of dedication that yields the best results."

If that's still not enough time to fit in all the sets on a busy day like today, consider moving some of the movements, like calf or ab work, to an evening workout. These "double-split" days were one important way that Arnold balanced his life with training, ensuring that no particular body part got left behind.


Shoulders, Arms and Abs
1

Clean and Press

5 sets of 25 reps, 45 seconds rest
Clean and Press Clean and Press

Superset
2

Standing Dumbbell Press

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Standing Dumbbell Press Standing Dumbbell Press

Front Dumbbell Raise

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Front Dumbbell Raise Front Dumbbell Raise

Superset
3

Side Lateral Raise

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Side Lateral Raise Side Lateral Raise

Upright Barbell Row

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Upright Barbell Row Upright Barbell Row

4

Barbell Curl

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Barbell Curl Barbell Curl

Superset
5

Incline Dumbbell Curl

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Incline Dumbbell Curl Incline Dumbbell Curl

Concentration Curls

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Concentration Curls Concentration Curls

6

Close-Grip Barbell Bench Press

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Superset
7

Lying Triceps Press

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Lying Triceps Press Lying Triceps Press

Dumbbell One-Arm Triceps Extension

5 sets of 30, 12, 10, 8, 6 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, 12, 10, 8, 6 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, 12, 10, 8, 6 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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