Arnold Schwarzenegger's Blueprint To Cut: Day 24

High-volume work is key to growing your arms. Chase the pump with presses and curls!

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Looking to build stop-in-your-tracks arms with 22-inch biceps that emulate Arnold's? You're going to have to put in the work. Start with one of Arnold's favorites: the curl. Sure, it might seem like your standard gym rat's go-to move but, when done correctly, it can isolate the biceps and lead to major gains.

If the barbell curls aren't enough to give you a stellar pump, the concentration curls will definitely target the outer head of your biceps and help build that epic peak.


Barbell Curl

5 sets of 12 reps (use 5-count on last 6 reps of each set)
Barbell Curl Barbell Curl

Lying Triceps Press

5 sets of 15 reps
Lying Triceps Press Lying Triceps Press


Hammer Curls

5 sets 12 reps (last set is a strip set)
Hammer Curls Hammer Curls

Triceps Pushdown

5 sets of 20 full reps, 20 partial reps (1/4-rep method on partials)
Triceps Pushdown Triceps Pushdown


Alternate Incline Dumbbell Curl

3 sets of 6 reps (5-count method on all 3 sets)
Alternate Incline Dumbbell Curl Alternate Incline Dumbbell Curl
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension


Concentration Curls

3 sets of 10-12 reps
Concentration Curls Concentration Curls

Tricep Dumbbell Kickback

3 sets of 10-12 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback
Note: Take a drink of water (30-45 seconds) between sets

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