Arnold Schwarzenegger's Blueprint To Cut: Day 53

Today is your last chest day in Blueprint to Cut. Hit it hard and make it count!

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In order for those boulder shoulders and that Superman chest to pay big dividends, you need to carve out a great set of abs to accentuate them. As one of the few big bodybuilders to keep a 34-inch waist in competition shape, Arnold knows a thing or two about working the abdominals.

"The abs are, in fact, the visual center of the body," says Arnold. "A small waist tends to make both your chest and thighs appear larger, more impressive, and more athletic."

It's your last day in this trainer to work your chest, back, and abs, so pour your heart and soul into this workout. Your "after" photo is going to be mind-blowing!

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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