Arnold Schwarzenegger Blueprint Trainer Day 9

For Arnold, a good shoulder press started at the ground and worked up. Step up to the bar and build full-body strength with the clean-and-press!

Previous | Main | Next

Today, many lifters associate the barbell clean with advanced Olympic lifting, CrossFit, or balls-to-the-wall barbell complexes. But for Arnold, it was a staple movement for everyone looking to get stronger, from beginners on. Indeed, he favored the clean-and-press over the far more popular barbell military press.

"Why I prefer to start beginners out with the clean-and-press exercise rather than just shoulder presses is that the extra movement—lifting the barbell off the floor, bringing it up to shoulder height, and tucking the arms underneath to support it—works so many additional muscles besides the deltoids, specifically the back, traps, and triceps," he wrote in "The Encyclopedia of Modern Bodybuilding."



Stick with the programmed reps and sets in today's shoulder workout. Your biceps, on the other hand, are scheduled for shock treatment, just like your chest received yesterday. Today's technique, one of Arnold's favorites, is the 1-10 method. Read more about it below.

Shoulders, Arms and Abs
1

Clean and Press

5 sets of 5 reps, 45 seconds rest
Clean and Press Clean and Press

Superset
2

Standing Dumbbell Press

5 sets of 30, 8, 6, 4, 2 reps, 45 seconds rest
Standing Dumbbell Press Standing Dumbbell Press

Front Dumbbell Raise

5 sets of 30, 8, 6, 4, 2 reps, 45 seconds rest
Front Dumbbell Raise Front Dumbbell Raise

Superset
3

Side Lateral Raise

5 sets of 30, 8, 6, 4, 2 reps, 45 seconds rest
Side Lateral Raise Side Lateral Raise

Upright Barbell Row

5 sets of 30, 8, 6, 4, 2 reps, 45 seconds rest
Upright Barbell Row Upright Barbell Row

4

Barbell Curl

Perform the 1-10 method, 45 seconds rest
Barbell Curl Barbell Curl
Technique 1-10 Method: After 1-2 warm-up sets, choose a weight that you're only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you're unloading the weights. I loved this technique, and it's a total shock to the muscle.

Superset
5

Incline Dumbbell Curl

5 sets of 30, 8, 6, 4, 2 reps, 45 seconds rest
Incline Dumbbell Curl Incline Dumbbell Curl

Concentration Curls

5 sets of 30, 8, 6, 4, 2 reps, 45 seconds rest
Concentration Curls Concentration Curls

6

Close-Grip Barbell Bench Press

5 sets of 30, 8, 6, 4, 2 reps, 45 seconds rest
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Superset
7

Lying Triceps Press

5 sets of 30, 8, 6, 4, 2 reps, 45 seconds rest
Lying Triceps Press Lying Triceps Press

Dumbbell One-Arm Triceps Extension

5 sets of 30, 8, 6, 4, 2 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, 8, 6, 4, 2 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, 8, 6, 4, 2 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


Build quality muscle with this multivitamin, pre-workout, nighttime recovery, creatine, and protein combo!

Go Now!

Previous | Main | Next