Arnold Schwarzenegger Blueprint Trainer Day 23

Arnold was powerful enough to smash stereotypes and traditions, and he did it with a smile on his face. Here's how Lou Ferrigno remembers him performing the pose in the logo of this trainer.

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Much has been said and written about how Arnold "psyched out" Lou Ferrigno at the 1975 Mr. Olympia featured in "Pumping Iron," but The Hulk was a fan long before he was a competitor. Here's how he recalled the first time he saw Arnold strike the pose in the logo of this trainer, at the 1969 Olympia, in his book "The Incredible Lou Ferrigno:"

"That night, Arnold won the Mr. Universe but he lost the Mr. Olympia title to Sergio Oliva. That didn't matter to me. Arnold was the first superstar I had ever seen in person. His appearance on stage under the lights was much more impressive than backstage. He seemed bigger. He radiated confidence. You felt it in every move he made. Each pose was more spectacular than the one before.

Once Arnold stepped onstage, it became clear who was Mr. Olympia.

"In Arnold's example I saw what my potential as a huge bodybuilder could bring me. A big bodybuilder could be graceful and elegant. In the basement gym, during lunch hour at school, any time I had a spare minute, I would find myself staring off into space, caught up in a daydream. I though how great Arnold must feel stepping out onstage, seeing all those flashbulbs go off, people freaking out, holding onto the curtains and crowding the police to try to get onstage. It had only been like that until he hit his right-arm shot. Then nobody in the audience could move.

"Over and over again, I said to myself, I want that feeling. I thought about it so much that from that day on I never slacked off my training."

Want arms that can stop a crowd in its tracks? Then follow Arnold and Lou's leads and leave nothing in the tank during today's upper-body workout.

Shoulders, Arms and Abs
1

Clean and Press

4 sets of 20, 15, 12, 10 reps
Clean and Press Clean and Press

Superset
2

Standing Dumbbell Press

4 sets of 20, 15, 12, 10 reps
Standing Dumbbell Press Standing Dumbbell Press

Front Dumbbell Raise

4 sets of 20, 15, 12, 10 reps
Front Dumbbell Raise Front Dumbbell Raise

Superset
3

Side Lateral Raise

4 sets of 20, 15, 12, 10 reps
Side Lateral Raise Side Lateral Raise

Upright Barbell Row

4 sets of 20, 15, 12, 10 reps
Upright Barbell Row Upright Barbell Row

4

Barbell Curl

4 sets of 20, 15, 12, 10 reps
Barbell Curl Barbell Curl

Superset
5

Incline Dumbbell Curl

4 sets of 20, 15, 12, 10 reps
Incline Dumbbell Curl Incline Dumbbell Curl

Concentration Curls

4 sets of 20, 15, 12, 10 reps
Concentration Curls Concentration Curls

6

Close-Grip Barbell Bench Press

4 sets of 20, 15, 12, 10 reps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Superset
7

Lying Triceps Press

4 sets of 20, 15, 12, 10 reps
Lying Triceps Press Lying Triceps Press

Dumbbell One-Arm Triceps Extension

4 sets of 20, 15, 12, 10 reps
Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension

Superset
8

Palms-Up Barbell Wrist Curl Over A Bench

4 sets of 20, 15, 12, 10 reps
Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench

Palms-Down Wrist Curl Over A Bench

4 sets of 20, 15, 12, 10 reps
Palms-Down Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench

9

Decline Crunch

5 sets of 25 reps
Decline Crunch Decline Crunch
Max out on one major exercise.


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