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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.

Day 2: Shoulders, Arms & Abs
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Ethan Carr

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Ethan Carr

Every King was once a crying baby and every great building was once a blueprint. It's not about where you are today, but how far you reach tomorrow!

We're all gonna make it brah!

Feb 17, 2014 10:36pm | report
 
-SvN-

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-SvN-

I expected this workout to last longer but with high intensity and short rest time I was done after an hour or so. Solid workout.

Feb 18, 2014 10:31am | report
 
samerym

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samerym

Are you sure you did the entire workout? There's no way to finish this (70 sets) in an hour. It took me 2:20.

Mar 3, 2014 8:20am | report
-SvN-

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-SvN-

I did the entire workout. Are you sure you trained in supersets? 2h 20min is alot of time. otherwise you seem to be resting between the sets for too long.

Mar 4, 2014 12:18pm | report
rcclaffe

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rcclaffe

75min, could have been under 70

Mar 5, 2014 10:06am | report
samerym

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samerym

I did it the second time in about two hours, with a triset at the end (both wrist curls and the decline situps.) With 45 seconds rest for all those sets you're looking at 50 minutes of rest, not counting transition and setup times. Curious.

Mar 5, 2014 11:38am | report
ScottNoFlow

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ScottNoFlow

^ I would be using the rest period to setup the next weights etc, not rest then setup. Waste of time otherwise!

Mar 9, 2014 1:54pm | report
  • Body Stats
  • ht: 5'10"
  • wt: 213.85 lbs
  • bf: 19.0%
NP603

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NP603

not sure how it took you over two hours? i did the first day yesterday finished in a bit over an hour.

Mar 11, 2014 7:20am | report
ScottNoFlow

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ScottNoFlow

Finished in about 1 hour 20. Rest was re racking weight or selecting the next set of dumbbells. I was soaking by the time i was walking out of the gym and jumping in the car. Didn't stop for a couple hours after I got home.

Mar 17, 2014 10:53am | report
  • Body Stats
  • ht: 5'10"
  • wt: 213.85 lbs
  • bf: 19.0%
tmittan

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tmittan

@samerym - you're actually looking at 34 minutes total rest time if you stick to the 45 seconds recommended. You're not supposed to rest between the 2 exercises in a superset.

Apr 14, 2014 12:34pm | report
Raul50rc

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Raul50rc

I did it in one hour and 30 min and no it does not take 2 hours !!

May 5, 2014 3:32pm | report
niklasfranzen

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niklasfranzen

Took me almost two hours, and then I skipped the close grip bench and wrist curls. Maybe I rest for too long, but I doubt that's the reason.

May 29, 2014 9:02am | report
0dinsson

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0dinsson

planning on doing this program soon. I'm kind of unsure about one thing so far, and that's the part where it says "30 rep warmup" in the program. Is that really before each exercise? I'll do it if so, but I'd like to hear some thoughts on that before I get started.

Jun 20, 2014 1:52am | report
evchouinard

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evchouinard

Just finished this workout. Awesome pump, especially going heavy on the push press, makes the shoulder supersets insanely hard. Did 45 sec rest because I'm pretty sure that's what it said. Perfect amount of volume for hitting each muscle group 2x per week. Loving this program so far!

Feb 19, 2014 10:42am | report
 
Macboog

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Macboog

Yep I did this last night. Straight up kicked me in my @$$ and I love it lol! 45 seconds rest seems about right. It took me almost 1 1/2 hours to complete. Don't think it will take as long the next time.

Feb 20, 2014 8:47am | report
lukec17

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lukec17

Starting this in about 5 minutes. Getting my pump on!

Feb 25, 2014 3:17pm | report
Macboog

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Macboog

Well Arnold I don't know if I should cuss you out or give you props for this workout lol! Shoulders, Arms & Abs day was brutal. I love the amount of exercises on this program and the pump is outstanding. This is the real deal. Thanks!

Feb 20, 2014 8:52am | report
 
fadelius

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fadelius

same here bro'...the pump was crazy... i don't understand people asking about doing cardio with this.....

May 6, 2014 8:18am | report
jlfner985

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jlfner985

I guess to SS incline curls w/ concentration curls you would just do single arm incline?

Feb 21, 2014 4:35pm | report
 
Deadlyne

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Deadlyne

Great idea, that makes the most sense for me. Thanks for the input there.

Feb 22, 2014 11:02am | report
RepsAllDay

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RepsAllDay

Didn't think of that....I hit alternating incline curls, then did the full rep count of concentrations with each arm, one at a time. Would switch out the starting hand each set, or split it up. 15 right, 15 left, repeat.

Feb 26, 2014 3:36pm | report
rcclaffe

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rcclaffe

the problem doing each arm separately is that the rest time for the other arm is way way past 45 seconds. I did the incline with both arms, then for concentration did 3-5 reps left arm, 3-5 with right arm, and then back to left for another 3-5, continuing to switch arms until hitting all the reps. The on next set, started with right arm. Sort of like having rest-pause built in. I really savored that 45 seconds doing this

Mar 5, 2014 10:15am | report
HolyAdamBOMB

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HolyAdamBOMB

I try sticking with the 30 reps each arm. 60 reps by the end of the SS. Those 15 lb dumbbells turn into 50's real quick. Girls next to me are curling heavier weight haha

Jul 1, 2014 11:13am | report
burito

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burito

I usually don't do shoulder training right after a chest training because if I do really good chest training I will have soreness on my triceps and also on my deltoids. How is that working for you guys?

Feb 25, 2014 1:13pm | report
 
MarlowDub116

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MarlowDub116

i'm kinda wondering the same but i know if you arch you back while hitting chest you focus more on chest and less on shoulders and if those elbows are out you wouln't hit tris as hard

Feb 25, 2014 10:46pm | report
Showing 1 - 25 of 123 Comments

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