Arnold Schwarzenegger's Blueprint To Cut: Day 39

Hey bro! What's your bench max? Today, you're going to find out!

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It's important to know exactly how much you can lift with certain techniques. The bench press, squat, deadlift, and clean are the most important max-effort lifts. Today, you'll work up in weight to determine how much you can bench press. Pay attention to the workout table because it's different today!

Bench challenge: Discover your 1-rep maximum. Work up in weight slowly and take ample rest between each set. Once you get under a heavy weight, you only get three chances to do it once. If you complete the rep with good form, increase the weight to pursue a heavier max.

Record the max weight you can lift with good form. You'll use it as a benchmark for future programming.

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

Superset
2

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
3

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
4

Dumbbell Flyes

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

Superset
5

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
6
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

7

Stiff-Legged Deadlift

3 sets of 6 reps
Stiff-Legged Deadlift Stiff-Legged Deadlift

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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