Arnold Schwarzenegger's Blueprint To Cut: Day 18

Supersets are the name of the game, and today's the day to smash through five of them.

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In true Arnold fashion, you'll be pairing antagonistic muscles and combining the push with the pull to get the biggest pump. By working opposing muscle groups back-to-back, you'll cause the muscle to react more effectively.

Your muscles will react differently than they would with traditional training, and as you push forward, you'll notice more definition and separation. Now, go hard, concentrate, and give your body that extra punch.

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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