Arnold Schwarzenegger's Blueprint To Cut: Day 29

Ab circuits and lots of supersets? It must be Phase 2! Kick it off with this intense chest and back workouts.

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Your programming changes as you begin the second four-week phase of the Blueprint to Cut. The biggest addition to the chest and back day is the deadlift!

In Phase 1, we used a series of rows and pull-ups, but the deadlift gives you the opportunity to pull some heavy weight from the ground, just like Arnold. It sounds simple to pull a bar to hip height, but foot placement, grip, and posture are all very important to the success of this classic lift.

Today's workout also includes a number of supersets. Be sure to set up for both exercises before you begin. It's easy to over-rest, so be diligent and keep moving.

You'll also notice that phase two also comes with some extra abdominal work. Yes your core will be tired and sore, but complete every workout. At the end of four weeks, you'll notice a big difference in how your abs look!

Don't forget to do your cardio! You only have four more weeks of Arnold Schwarzenegger's Blueprint trainer, so make sure you're doing everything you can to lose that extra fat. If you found a good cardio schedule in Phase 1, stick with it for Phase 2, because you're still running 1-2 miles 3-5 times per week.

Chest, Back, and Abs
1
Weighted Sit-Ups - With Bands Weighted Sit-Ups - With Bands

2

Barbell Deadlift

3 sets of 10, 8, 6 reps
Barbell Deadlift Barbell Deadlift

Superset
3

Barbell Incline Bench Press Medium-Grip

5 sets of 15, 12, 8, 5, 3 reps (strip set on last set)
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

weighted Chin-Up

5 sets of 15, 12, 8, 5, 3 reps
Chin-Up Chin-Up

Superset
4

Barbell Bench Press - Medium Grip

4 sets of 12, 12, 8, 6 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

Chin-Up

4 sets to failure
Chin-Up Chin-Up

Superset
5

Dumbbell Flyes

4 sets of 28 reps (28 method)
Dumbbell Flyes Dumbbell Flyes
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Superset
6

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

triset
7
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

Dips - Chest Version

5 sets to failure
Dips - Chest Version Dips - Chest Version

Cable Crossover

5 sets of 15 reps
Cable Crossover Cable Crossover

Giant set
8

Hanging Leg Raise

1 set of 20 reps
Hanging Leg Raise Hanging Leg Raise
Knee/Hip Raise On Parallel Bars Knee/Hip Raise On Parallel Bars

Crunches

1 set of 50 reps
Crunches Crunches

Seated Leg Tucks

1 set of 30 reps
Seated Leg Tucks Seated Leg Tucks
Seated Barbell Twist Seated Barbell Twist


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