Arnold Schwarzenegger Blueprint Trainer Day 47

Shoulders, arms, and abs: The grand slam of Arnold-style upper body training. Burn through your supersets, but be sure to save time to flex!

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There's one classic Arnold technique that hasn't been mentioned so far in this blueprint program, which is isotension training. You probably know it by another name: flexing. It's not here because it's difficult to quantify the way that Arnold did it. It was simply a constant presence in his workouts. He recommended flexing during rest periods, after training, and of course, he spent plenty of time doing it during posing and competition. For him, this was performance practice, but it was also a crucial component of having mastery of his body and maintaining the mind-muscle connection.

"It isn't enough to have big muscles; you have to be able to control them as well, and that's something you have to learn," he wrote in "The Encyclopedia of Modern Bodybuilding." "A bodybuilder who poses and flexes in the gym, watching himself in the mirror, is engaged in a very important part of his workout."

Range of motion, heavy weight, and progression are crucial. They always have been and always will be. But don't forget about the power of pure, unadulterated tension!

Shoulders, Arms and Abs
Standing Barbell Press Behind Neck Standing Barbell Press Behind Neck


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.


Triceps Pushdown

5 sets of 15 reps
Triceps Pushdown Triceps Pushdown

Bodyweight skullcrushers

5 sets of 15 reps
Body Tricep Press Body Tricep Press

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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