Arnold Schwarzenegger Blueprint Trainer Day 44

You're doing more than bodybuilding. You're following a plan that transformed one of Europe's strongest bodies into the greatest physique ever to take the stage. Work hard and wear your gains with pride!

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The first time you watch the film "Pumping Iron," it can be easy to leave with the conclusion that Arnold is, in a word, arrogant. He relentlessly ribs an increasingly flustered Lou Ferrigno as the contest gets closer and closer; he describes best friend Franco Columbu as "pretty smart, but … a child. When it comes to the day of the contest, I am his father." And when asked about his own posing, he declares with an immense grin, "It's perfect. It's down to a point. Wait until you see it!"

But with repeated watching (and we're assuming that if you've made to week seven in this trainer, you've watched it a few times), a different version of Arnold comes out. By 1975, he is simply relaxed and confident. He's worked so hard, for so long, to construct the perfect competitive machine, that he can be totally confident it will work when called upon. The comparison to a high-performance automobile is obvious, and Arnold made it memorably in the book version of "Pumping Iron."

"The better you get, the less you walk around showing off as a muscle guy. You know, you wear regular shirts, blue shirts—not always trying to show what you have," he says. "You talk less about it. It's like you have a little BMW—you want to race hell out of this car, because you know it's just going 110. But if you see guys driving a Ferrari or Lamborghini, they slide around at 60 on the freeway because they know if they present that accelerator, they're going to go 170."

With just a handful of workouts left, ask yourself: How are you wearing your strength?

Shoulders, Arms and Abs

Standing Military Press

10 sets of 4 reps
Standing Military Press Standing Military Press


Arnold Dumbbell Press

5 sets of 8 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Side Lateral Raise

5 sets of 8 reps
Side Lateral Raise Side Lateral Raise

Standing Dumbbell Upright Row Standing Dumbbell Upright Row
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise


Barbell Curl

5 sets of 8 reps then 3 sets of 5 reps
Barbell Curl Barbell Curl


Concentration Curls

5 sets of 6 reps
Concentration Curls Concentration Curls

Seated Dumbbell Curl

5 sets of 6 reps
Seated Dumbbell Curl Seated Dumbbell Curl

Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
1-10 method: After 1-2 warm-up sets, choose a weight that you're only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you're unloading the weights. I loved this technique, and it's a total shock to the muscle.


EZ-Bar Skullcrusher

5 sets of 15 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher
Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension

Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench
Palms-Down Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench

Sit-Up Sit-Up

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