Arnold Schwarzenegger's Blueprint To Cut: Day 19

Arnold spent hours in the gym carving out distinct muscle groups. To see results, you'll have to put in time.

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Developing separation of muscle groups isn't something that's given—it's something you have to earn. Today you'll hit your wheels once more with 100 sweet reps of leg curls and extensions. The goal of this program is to get shredded, so sticking with the weight you used last week is fine as long as you're still feeling challenged.

Take a page from Arnold's book and chase the pump: "A bodybuilder knows that when he pumps his muscle it means growth. So therefore he knows when he pumps up well, that is progress. And that satisfies him because he feels the progress in his body. Therefore the pump feels good. It's actually the best feeling a bodybuilder can have."

Hit that pump for Arnold!


Barbell Squat

8 sets of 12 reps
Barbell Squat Barbell Squat


Leg Extensions

10 sets of 10 reps (last set is a strip set)
Leg Extensions Leg Extensions

Seated Leg Curl

10 sets of 10 reps (last set is a strip set)
Seated Leg Curl Seated Leg Curl


Standing Calf Raises

10 sets of 10 reps
Standing Calf Raises Standing Calf Raises
Note: Take a drink of water (30-45 seconds) between sets

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