Arnold Schwarzenegger Blueprint Trainer Day 5

Arnold created his namesake press in order to turn a weakness into a strength. What are you doing to address your weaknesses?

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Arnold's biceps and chest may be his most famous body parts, but the only movement to bear his name is a shoulder exercise: the Arnold press. He developed this exercise, he writes in his first autobiography "The Education of a Bodybuilder," in response to a single offhand comment: "Arnold, you don't have enough deltoids!"

Anyone else may have shrugged off such a critique, but Arnold took it to heart and changed his blueprint accordingly. "I wasn't blind," he writes. "I had weak points—glaring weak points—and I got to work on them."

Today, you'll start off your upper-body workout with 5 sets of Arnold presses before moving on to a superset of front raises and behind-the-neck presses, a classic press that you likely don't see performed often in today's gyms.

For both of these presses, make sure to keep your forearms completely straight, as Arnold always advised. In the case of the Arnold press, also focus on lowering the dumbbells fully at the bottom of the lift. This extra range of motion recruits more muscle fibers and gives the shoulder muscles a stretch that is hard to match.



shoulders, arms and abs
1

Arnold Dumbbell Press

5 sets of 5 reps, 45 seconds rest
Arnold Dumbbell Press Arnold Dumbbell Press

Superset
2

Push Press

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Push Press Push Press

Front Dumbbell Raise

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Front Dumbbell Raise Front Dumbbell Raise

Superset
3

Reverse Flyes

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Reverse Flyes Reverse Flyes

Upright Barbell Row

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Upright Barbell Row Upright Barbell Row

4

Barbell Curl

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Barbell Curl Barbell Curl

Superset
5

Incline Dumbbell Curl

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Incline Dumbbell Curl Incline Dumbbell Curl

Concentration Curls

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Concentration Curls Concentration Curls

6

Close-Grip Barbell Bench Press

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Superset
7

Triceps Pushdown

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Triceps Pushdown Triceps Pushdown

Dumbbell One-Arm Triceps Extension

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension

Superset
8

Palms-Up Barbell Wrist Curl Over A Bench

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench

Palms-Down Wrist Curl Over A Bench

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Palms-Down Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench

9

Decline Crunch

5 sets of 25 reps, 45 seconds rest
Decline Crunch Decline Crunch
Note: 30 reps is a warm-up set.


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