Arnold Schwarzenegger's Blueprint To Cut: Day 37

Conquer the negativity of your psyche. The Blueprint helps you build a positive consciousness.

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The deadlift is a compound exercise with a handful of helpful variations. For this leg day, you take on the stiff-legged deadlift, which forces more of the emphasis onto your hamstrings. Don't try to lift as much as you would doing a traditional deadlift.

The remaining exercises in this leg day follow the same path we've been treading for the last six weeks: high reps with method variations. Those high reps will help you get cut and the methods will help direct your body toward failure. "The last three or four reps is what makes the muscle grow," Arnold says. "That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens."

So, ask yourself: Do I have the guts? Your answer to that question will lead you down one of two very different-looking paths. Don't answer the question here. Answer it with every rep you do.

legs and abs
1
Weighted Sit-Ups - With Bands Weighted Sit-Ups - With Bands

Superset
2

Leg Extensions

5 sets of 12 reps (1/4-rep method on last set)
Leg Extensions Leg Extensions

Barbell Squat

5 sets of 20 reps
Barbell Squat Barbell Squat

Superset
3

Front Barbell Squat

4 sets of 12 reps
Front Barbell Squat Front Barbell Squat

Seated Leg Curl

4 sets of 12 reps
Seated Leg Curl Seated Leg Curl

Superset
4

Leg Press

3 sets of 15 reps
Leg Press Leg Press

Seated Leg Curl

3 sets of (1-10 method)
Seated Leg Curl Seated Leg Curl

triset
5

Donkey Calf Raises

3 sets of 15 reps
Donkey Calf Raises Donkey Calf Raises

Standing Calf Raises

3 sets of 10 reps
Standing Calf Raises Standing Calf Raises

Seated Calf Raise

3 sets of 15 reps
Seated Calf Raise Seated Calf Raise

Giant set
6

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
Note: Take a drink of water (30-45 seconds) between sets


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