Arnold Schwarzenegger's Blueprint To Cut: Day 1

Get your chest pumped and begin your cut! You set a goal, now accomplish it.

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Arnold built a massive upper body and it carried him to seven Mr. Olympia titles. But before each of those life-changing contests, he had to cut down to reveal all the muscle he built in Gold's Gym. His cuts started with extended cardio, increased reps, and high-volume sets!

Day 1 of this cut training includes 40 sets for the chest and back! Although Arnold once bench pressed 440 pounds, this program is about volume. It's broken down into 5 supersets of opposing body groups.

Remember that getting cut takes some cardio. Throughout the trainer, you'll be running 1-2 miles post-workout 3-5 times per week. These runs aren't easy, cool-down jogs. Get them done as quickly as possible.

Chest and Back
Superset
1

Barbell Bench Press - Medium Grip

6 sets of 30,10,10,10,10,5 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

wide-grip Chin-Up

6 sets of 10 reps
Chin-Up Chin-Up

Superset
2
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

Lying T-Bar Row

5 sets of 8 reps (use 1/4 rep method)
Lying T-Bar Row Lying T-Bar Row

Superset
3

Dumbbell Flyes

5 sets of 12 reps (run the rack on last set)
Dumbbell Flyes Dumbbell Flyes

Seated Cable Rows

5 sets of 12 reps
Seated Cable Rows Seated Cable Rows

Superset
4

Dips - Chest Version

4 sets of 10 reps
Dips - Chest Version Dips - Chest Version

close-grip Chin-Up

4 sets of 10 reps
Chin-Up Chin-Up

Superset
5
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover

Cable Crossover

3 sets of 12 reps
Cable Crossover Cable Crossover


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