Arnold Schwarzenegger Blueprint Trainer Day 33

Bodybuilding was an art long before it was a science. Let your inner sculptor take over during today's upper-body workout.

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You've been building more than just mass for the last five weeks. You've been straining and attacking your muscles, first with heavy compound lifts and then with precise isolation work. The analogy of a sculptor using a lineup of large and small chisels has been used countless times to describe this type of training, and with good reason. When you succeed in creating a new standard of tension and pump in precise parts of your arms or shoulders, it can sometimes seem like an out-of-body experience. Here's how Arnold described it in the book "Pumping Iron:"

"You don't really see a muscle as part of you, in a way. You see it as a thing. You look at it as a thing and you say, 'Well, this thing has to be built little longer, the biceps has to be longer or the triceps has to be thicker here in the elbow area.' And you look at it and it doesn't even seem to belong to you. Like a sculpture. Then after looking at it a sculptor goes in and works a little bit, and you do maybe some extra forced reps to get this lower part out. You form it. Just like sculpture."



This is where all the hours you've spent in the gym over the last month begins pay off. See it, feel it, and then build it today.

Shoulders, Arms and Abs
1
Standing Barbell Press Behind Neck Standing Barbell Press Behind Neck

Superset
2

Arnold Dumbbell Press

5 sets of 8 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Side Lateral Raise

5 sets of 8 reps
Side Lateral Raise Side Lateral Raise

Superset
3
Standing Dumbbell Upright Row Standing Dumbbell Upright Row
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

4

Barbell Curl

5 sets of 8 reps then 3 sets of 5 reps
Barbell Curl Barbell Curl

Superset
5

Concentration Curls

5 sets of 6 reps
Concentration Curls Concentration Curls

Seated Dumbbell Curl

5 sets of 6 reps
Seated Dumbbell Curl Seated Dumbbell Curl

6
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Superset
7

Triceps Pushdown

5 sets of 15 reps
Triceps Pushdown Triceps Pushdown

Bodyweight skullcrushers

5 sets of 15 reps
Body Tricep Press Body Tricep Press

Superset
8
Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench
Palms-Down Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench

9
Sit-Up Sit-Up


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