Arnold Schwarzenegger Blueprint Trainer Day 25

No shock technique is helpful if you can't remember it later. Make the most of these eight precious weeks by taking notes along the way!

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Arnold's training has been written about for so many years, in so many publications, that it can take on a mythical quality. Simply hearing someone describe how he held the barbell during curls, for instance, can seem like reason enough to do it that way yourself. But Arnold took nothing in his training for granted. He tracked everything, took notes, and knew not only what worked, but when it had worked previously—in what type of workout and order. If you're not creating a detailed record of your progress in this trainer, then now is the time to start.

Arnold was the best because he recorded every detail of his work. He measured his results so he could compare his numbers and assess his progress.

"Write everything down," Arnold told Iron Man magazine in 1994. "Unless you take accurate notes about your training and record the results you receive from it, you will have difficulty in determining which training techniques work best on your unique body."

Your unique body deserves the best. Make sure your success leaves clues.

Chest, Back and abs
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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