Arnold Schwarzenegger's Blueprint To Cut: Day 52

Get those biceps primed for a massive pump with today's arm and shoulder workout!

Previous | Main | Next

Arnold was known for his huge, peaked biceps. He was only 19 years old when he boasted 20-inch arms, so he knows his stuff. "Because muscles and arms are so closely related, it is not difficult to get yourself mentally involved into arm training," says Arnold.

He's quick to point out that a well-developed arm includes more than just bulging biceps, though. "They need to look good in a lot of poses and from a number of different angles," Arnold explains. "This means that every part of the arm muscles, every contour and angle, must be fully brought out. This takes a lot of thought and planning."

Fortunately, Arnold has done the leg work (arm work?) for you once again. Push yourself through his entire arm and shoulder workout, and you'll see the kind of results he's talking about.

shoulders and arms
1
Weighted Sit-Ups - With Bands Weighted Sit-Ups - With Bands

triset
2

barbell shoulder Press combo

4 sets of 12 reps, 1 behind the head and 1 in front equals 1 rep
Standing Bradford Press Standing Bradford Press
Cable Seated Lateral Raise Cable Seated Lateral Raise

Dumbbell Lying Rear Lateral Raise

4 sets of 12 reps (5-count method)
Dumbbell Lying Rear Lateral Raise Dumbbell Lying Rear Lateral Raise

Superset
3

Front Two-Dumbbell Raise

4 sets of 10 reps (run the rack on last set)
Front Two-Dumbbell Raise Front Two-Dumbbell Raise

Reverse Flyes

4 sets of 10 reps (1/4-rep method)
Reverse Flyes Reverse Flyes

Superset
4

Barbell Curl

4 sets of 10 reps (1-10 or 28 method)
Barbell Curl Barbell Curl

Triceps Pushdown

4 sets of 10 reps
Triceps Pushdown Triceps Pushdown

triset
5

Preacher Curl

4 sets of 12 reps
Preacher Curl Preacher Curl

Lying Triceps Press

4 sets of 12 reps (run the rack on last set)
Lying Triceps Press Lying Triceps Press
Reverse Barbell Preacher Curls Reverse Barbell Preacher Curls

superset
6

Concentration Curls

4 sets of 15 reps
Concentration Curls Concentration Curls

Cable One Arm Tricep Extension

4 sets of 15 reps (pause for 2 seconds bottom each rep)
Cable One Arm Tricep Extension Cable One Arm Tricep Extension

Superset
7
Seated Palms-Down Barbell Wrist Curl Seated Palms-Down Barbell Wrist Curl
Seated Palm-Up Barbell Wrist Curl Seated Palm-Up Barbell Wrist Curl
Note: Take a drink of water (30-45 seconds) between sets


Support your cut with this hand-picked, fat-loss supplement combo! Go Now!

Previous | Main | Next