Arnold Schwarzenegger Blueprint Trainer Day 22

Arnold is famous for his goal-setting and willpower, but it all would have been for naught if he didn't love every rep and set along the way. Channel his enthusiasm today!

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"Every bodybuilder gets tremendous satisfaction from looking in the mirror, hitting some poses, and watching his developing muscles pop out all over his body. Or using a measuring tape to calculate exactly how many inches he has put on in each body part," Arnold writes in "The Encyclopedia." "But for me, the training experience itself was always very rewarding and pleasurable. The hours I spent in the gym were the high point of my day. I liked the way training felt, the pump I would get during my workout, and the relaxed sensation of near-exhaustion that came afterward. I not only enjoyed being a bodybuilder, I really got off on actually doing bodybuilding."

"Every bodybuilder gets tremendous satisfaction from looking in the mirror."

Today, you're back in the gym after just one precious rest day, with another front-and-back assault on the docket. You might have a dream physique in mind at the end of this trainer, but you'll only get it if you make sure you're enjoying this time for all it's worth.

Chest and Back
1

Barbell Bench Press - Medium Grip

3 sets of 20, 15, 12 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip
Max out on either incline or flat bench press.

Superset
3

Dumbbell Flyes

3 sets of 20, 15, 12 reps
Dumbbell Flyes Dumbbell Flyes

Straight-Arm Dumbbell Pullover

3 sets of 20, 15, 12 reps
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

4

Chin-Up

3 sets of 20, 15, 12 reps
Chin-Up Chin-Up

Superset
5

Bent Over Barbell Row

3 sets of 20, 15, 12 reps
Bent Over Barbell Row Bent Over Barbell Row

Bent Over Two-Dumbbell Row

3 sets of 20, 15, 12 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

6

Hanging Leg Raise

5 sets 25 reps
Hanging Leg Raise Hanging Leg Raise


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