Arnold Schwarzenegger's Blueprint To Cut: Day 46

Today, you're not just working three body parts—you're carving out an elite physique!

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Today's workout is not only designed to hit three body parts—chest, back, and abs—it covers every muscle in those body parts, resulting in a physique that looks great from all angles. For example, while chin-ups and rows are both back exercises, the chin-ups target your middle back, while the bent-over rows hit the lower lats.

Whether your goal is a show-stopping physique or functional strength, it's important to keep this in mind when choosing exercises. No single back exercise will fully work your entire back, just as no one arm exercise will work your entire arm. Fortunately, Arnold knows this, so you're covered!

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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