Arnold Schwarzenegger's Blueprint To Cut: Day 22

Arnold knew how to ''shock'' the muscles in a way that led to incredible growth. Follow in his footsteps and go hard!

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What Arnold did wasn't magic; it was employing good old-fashioned supersets and techniques like running-the-rack to achieve his legendary physique. "Training right in front of the dumbbell rack was a favorite of mine," he says, "I would pick an exercise and shock it by running the rack, which can make for a brutal extended set." Superset that with seated cable rows, and you'll leave your muscles screaming.

Keep cruising on your cardio! This means you're still running 1-2 miles 3-5 times this week! Space your runs out so you don't have to run for too many days in a row. If you skip cardio, you'll be making up for it later!

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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