Arnold Schwarzenegger Blueprint Trainer Day 54

This is it! The final shoulder and arms workout. Let Arnold into your head, and power your upper body across the finish line.

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"Do another set!" I heard the familiar voice of Arnold roar across the gym," recalls Dick Tyler in "West Coast Bodybuilding Scene: The Golden Era."

"For a moment, I thought he was urging Dave [Katz] on. Instead it was aimed at Don Peters on the preacher bench. Don was standing in a pool of sweat. I could see his muscles twitch involuntarily. 'You want to kill me or something?' he asked.

"'If that's what it takes for you to win Mr. America this year, yes.' He couldn't have made it much plainer than that.

"'OK, but I have to rest first.'

"'No,' said Arnold as he turned back to the calf machine for another set ,'you wait too long.'

"Don shook his head in disbelief and went back to another set of curls."



When Arnold spoke, everyone listened. He started out as just another new guy, and ended up the voice in the back of the mind of every lifter who trained alongside him. Hear his voice in today's workout.

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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