Arnold Schwarzenegger Blueprint Trainer Day 46

Arnold had the original armor-plated pecs. He knew that building them required more than just heavy lifting. It required making taking a weakness and making it the highest priority!

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At his Mr. Olympia height, Arnold's chest had a look unique among all of his competitors. It was huge and deep, yes, but it also seamless and perfectly balanced. His pecs looked like they were hammered out of metal, not made of flesh and bone. His secret for building them was years and years of the incline bench press. "It gives that 'armor-plated' look to the upper chest and helps fill in the hollow spaces around the clavicle (collarbone)," he wrote in "The Education of a Bodybuilder."

This movement isn't as glamorous as the flat bench; you don't move nearly as much weight, and nobody does it competitively. But the fact that Arnold consistently placed it at the start of his chest workout, where he was freshest and strongest, showed just how important he thought it was. As with his abs and calves, he prioritized this area because it was a weakness for him, whereas it was a strength for others like Serge Nubret, the only man to beat Arnold in a Mr. Olympia competition. Once Arnold perfected the art of transforming his weak points into assets, he never lost again.



Chest, Back and Abs
1

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

2
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

Superset
3

Dumbbell Flyes

5 sets of 12 reps
Dumbbell Flyes Dumbbell Flyes

Cable Crossover

5 sets of 12 reps
Cable Crossover Cable Crossover

4

Chin-Up (wide-grip)

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

Superset
5

Bent Over Barbell Row

8 sets of 8 reps
Bent Over Barbell Row Bent Over Barbell Row

T-Bar Row

8 sets of 8 reps
Bent Over Two-Arm Long Bar Row Bent Over Two-Arm Long Bar Row

6

Hanging Leg Raise

5 sets of 25 reps
Hanging Leg Raise Hanging Leg Raise


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