Arnold Schwarzenegger's Blueprint To Cut: Day 3

You have to climb the mountain to reach the biceps peak!

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Arm development seems simple, but if you want to start cutting and revealing that biceps peak you've been lifting to achieve, the process can get a little complicated.

In this workout, some of the exercises follow traditional guidelines, but in others, you'll use three specific methods outlined below. The technique may be awkward at first, but with practice, you'll soon be a pro! And the biceps pump will blow you away. "Your muscles get a really tight feeling, like your skin is going to explode any minute," Schwarzenegger says. "It's like somebody blowing air into your muscle."

Get cut, stay hydrated, and achieve the best pump of your life!

arms
Superset
1

Barbell Curl

5 sets of 12 reps (use 5-count on last 6 reps of each set)
Barbell Curl Barbell Curl

Lying Triceps Press

5 sets of 15 reps
Lying Triceps Press Lying Triceps Press

Superset
2

Hammer Curls

5 sets 12 reps (last set is a strip set)
Hammer Curls Hammer Curls

Triceps Pushdown

5 sets of 20 full reps, 20 partial reps (1/4-rep method on partials)
Triceps Pushdown Triceps Pushdown

Superset
3

Alternate Incline Dumbbell Curl

3 sets of 6 reps (5-count method on all 3 sets)
Alternate Incline Dumbbell Curl Alternate Incline Dumbbell Curl
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

Superset
4

Concentration Curls

3 sets of 10-12 reps
Concentration Curls Concentration Curls

Tricep Dumbbell Kickback

3 sets of 10-12 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback
Note: Take a drink of water (30-45 seconds) between sets


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