Arnold Schwarzenegger Blueprint Trainer Day 39

Oh what, another chest day? Hell yes! Finish it off with an insane strip set that will leave your pecs screaming.

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One of the most famous images of Arnold from the 1970s is of him performing a side chest pose, looking with an uncharacteristically serious, scrutinizing glare at the camera—or at least it seems like he's looking at the camera. Training partner Ed Corney recalled the real origin of the image in an interview with

"When Arnold was doing his side chest, they shot that by cutting a hole in the mirror he was looking at and putting a camera behind that hole. So they got him right on." Corney said. "Arnold would be looking at the mirror as a guide doing his side chest pose and they captured that."

The bodybuilder gazing at himself in the mirror is a stereotype that other gym-goers love to deride, but Arnold knew the true value of this technique more than anyone. Look again at that image; he isn't gazing at himself out of vanity.

"For a guy like Arnold, a mirror is a tool for self-criticism," writes Joe Weider in his autobiography "Brothers of Iron." "Looking at himself, a serious bodybuilder isn't admiring. He's looking for trouble. And he sees trouble, every time."

You've now survived a dozen difficult chest and back days in the Blueprint. Today when you're done, stop for a moment to take stock of progress you've made. Then get back to work.

Chest, Back and Abs

Barbell Incline Bench Press Medium-Grip

10 sets of 4 reps, use Stripping Method on final set
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip
Stripping Method: Immediately after your final working set, take some weight off and lift for another 5-10 reps. Then, with no rest, keep repeating this process. Reduce your weight, lift, reduce again, lift, and continue until you're down to the bar. Once you're down to the bar, lift for 20 reps.

Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip


Dumbbell Flyes

5 sets of 12 reps
Dumbbell Flyes Dumbbell Flyes

Cable Crossover

5 sets of 12 reps
Cable Crossover Cable Crossover


Chin-Up (wide-grip)

50 total reps, use weight if needed
Chin-Up Chin-Up


Bent Over Barbell Row

8 sets of 8 reps
Bent Over Barbell Row Bent Over Barbell Row
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row


Hanging Leg Raise

5 sets of 25 reps
Hanging Leg Raise Hanging Leg Raise

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