Tag Archive | "blueprint"

<div id="DPG" webReader="22.0134048257"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-41.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-43.html">Next</a></h5><p>You're a full six weeks into Arnold's Blueprint, and you've definitely earned another day off. Rest up, eat up, and don't exert yourself any more than necessary. You've got only a dozen workouts left!</p><p>Last week we took a gander at Arnold's first commercial, which was nothing more than a tiny cameo in a nondescript early 1970s Chevy spot. While he would never be a well-known commercial actor in the United States, Arnold more than made up for it in Japan, where he unforgettably pitched everything from coffee to Cup-O-Noodles to beer during his Mr. Freeze days in the 1990s. Luckily, the Internet has preserved the results.</p><p>Make sure to watch this entire clip. It only gets better as it continues.</p><iframe width="560" height="315" src="//www.youtube.com/embed/jcfI0gf9oDc" frameborder="0" allowfullscreen=""></iframe><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c8"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-41.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-43.html">Next</a></h5><br class="c9"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 42

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You’re a full six weeks into Arnold’s Blueprint, and you’ve definitely earned another day off. Rest up, eat up, and don’t exert yourself any more than necessary. You’ve got only a dozen workouts left!

Last week we took a gander at Arnold’s first commercial, which was nothing more than a tiny cameo in a nondescript early 1970s Chevy spot. While he would never be a well-known commercial actor in the United States, Arnold more than made up for it in Japan, where he unforgettably pitched everything from coffee to Cup-O-Noodles to beer during his Mr. Freeze days in the 1990s. Luckily, the Internet has preserved the results.

Make sure to watch this entire clip. It only gets better as it continues.

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Arnold Schwarzenegger Blueprint Trainer Day 42

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<div class="article-padding-content" webReader="36.5487171655"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Bodybuilding.com</a></span><span class="article-date">Apr 03, 2014</span></div><div id="DPG" webReader="30.9785322017"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-38.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-40.html">Next</a></h5><p>One of the most famous images of Arnold from the 1970s is of him performing a side chest pose, looking with an uncharacteristically serious, scrutinizing glare at the camera—or at least it seems like he's looking at the camera. Training partner Ed Corney recalled the real origin of the image in an interview with Bodybuilding.com:</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day39_graphics-1.jpg" width="261" height="358" border="0" class="float-right c8"/><p>"When Arnold was doing his side chest, they shot that by cutting a hole in the mirror he was looking at and putting a camera behind that hole. So they got him right on." Corney said. "Arnold would be looking at the mirror as a guide doing his side chest pose and they captured that."</p><p>The bodybuilder gazing at himself in the mirror is a stereotype that other gym-goers love to deride, but Arnold knew the true value of this technique more than anyone. Look again at that image; he isn't gazing at himself out of vanity.</p><p>"For a guy like Arnold, a mirror is a tool for self-criticism," writes Joe Weider in his autobiography "Brothers of Iron." "Looking at himself, a serious bodybuilder isn't admiring. He's looking for trouble. And he sees trouble, every time."</p><p>You've now survived a dozen difficult chest and back days in the Blueprint. Today when you're done, stop for a moment to take stock of progress you've made. Then get back to work.</p><div id="meal-plan-table"><ul webReader="2.7496328928"><li class="c6" webReader="10">
<p><strong>Technique: Stripping Method</strong><br />Immediately after your final working set, take some weight off and lift for another 5-10 reps. Then, with no rest, keep repeating this process. Reduce your weight, lift, reduce again, lift, and continue until you're down to the bar. Once you're down to the bar, lift for 20 reps.</p>
<br /></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_1.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_2.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Incline Barbell Bench Press</a></strong><br />10 sets of 4 reps<br />Use the stripping method on your final set</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Flat Barbell Bench Press</a></strong><br />5 sets of 6 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_1.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_2.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-flyes')">Dumbbell Flyes</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_1.jpg" alt="Cable Crossover" width="53" height="53"/></a> <a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_2.jpg" alt="Cable Crossover" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crossover')">Cable Crossover</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('chin-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/129/Male/t/129_1.jpg" alt="Chin-Up" width="53" height="53"/></a> <a href="javascript:pop('chin-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/129/Male/t/129_2.jpg" alt="Chin-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('chin-up')">Wide-Grip Chin-Up</a></strong><br />50 Total Reps<br />Use weight if needed.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_1.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_2.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-dumbbell-row')">Bent-Over Dumbbell Rows</a></strong><br />8 sets of 8 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_1.jpg" alt="Bent Over Two-Arm Long Bar Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_2.jpg" alt="Bent Over Two-Arm Long Bar Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-arm-long-bar-row')">T-Bar Row</a></strong><br />8 sets of 8 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_1.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a> <a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_2.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hanging-leg-raise')">Hanging Leg Raise</a></strong><br />5 sets of 25 reps</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c10"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-38.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-40.html">Next</a></h5><br class="c11"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/targeted-ab-training-top-5-moves-for-your-core.html">Targeted Ab Training: Top 5 Moves For Your Core</a></li>
<li><a href="http://www.bodybuilding.com/fun/evolution-of-flex-episode-1-arnold-classic-prep-back-workout.html">Evolution Of Flex, Episode 1: Arnold Classic Preparations And Back Workout</a></li>
<li><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Arnold Schwarzenegger Blueprint Trainer: Main Page</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 39

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One of the most famous images of Arnold from the 1970s is of him performing a side chest pose, looking with an uncharacteristically serious, scrutinizing glare at the camera—or at least it seems like he’s looking at the camera. Training partner Ed Corney recalled the real origin of the image in an interview with Bodybuilding.com:

“When Arnold was doing his side chest, they shot that by cutting a hole in the mirror he was looking at and putting a camera behind that hole. So they got him right on.” Corney said. “Arnold would be looking at the mirror as a guide doing his side chest pose and they captured that.”

The bodybuilder gazing at himself in the mirror is a stereotype that other gym-goers love to deride, but Arnold knew the true value of this technique more than anyone. Look again at that image; he isn’t gazing at himself out of vanity.

“For a guy like Arnold, a mirror is a tool for self-criticism,” writes Joe Weider in his autobiography “Brothers of Iron.” “Looking at himself, a serious bodybuilder isn’t admiring. He’s looking for trouble. And he sees trouble, every time.”

You’ve now survived a dozen difficult chest and back days in the Blueprint. Today when you’re done, stop for a moment to take stock of progress you’ve made. Then get back to work.

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Arnold Schwarzenegger Blueprint Trainer Day 39

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<div id="DPG" webReader="20.1362467866"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-13.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-15.html">Next</a></h5><p>By the time Arnold launched his movie career in earnest with the "Conan the Barbarian" series of films, he was by far the biggest name in bodybuilding. But outside of that competitive realm, there were still men who made the Oak look like a sprout—at least physically. Two such behemoths were Wilt Chamberlain and Andre the Giant, his costars in the second Conan film, "Conan the Destroyer."</p><p>In 2013, Arnold spoke with Bill Simmons, the editor-in-chief of Grantland, about a memorable night he spent with these two legends in Mexico City. The result was a short animated feature that is well worth your time as you rest and recuperate at the end of week two of the Blueprint trainer.</p><h3 class="article-title">Arnold, Wilt, and Andre <br /><span class="exercise-note">Watch The Video - 2:45</span></h3><iframe width="560" height="315" src="//www.youtube.com/embed/kZPd4brXPfw" frameborder="0" allowfullscreen=""></iframe><p><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c8"/></a>
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Arnold Schwarzenegger Blueprint Trainer Day 14

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By the time Arnold launched his movie career in earnest with the “Conan the Barbarian” series of films, he was by far the biggest name in bodybuilding. But outside of that competitive realm, there were still men who made the Oak look like a sprout—at least physically. Two such behemoths were Wilt Chamberlain and Andre the Giant, his costars in the second Conan film, “Conan the Destroyer.”

In 2013, Arnold spoke with Bill Simmons, the editor-in-chief of Grantland, about a memorable night he spent with these two legends in Mexico City. The result was a short animated feature that is well worth your time as you rest and recuperate at the end of week two of the Blueprint trainer.

Arnold, Wilt, and Andre
Watch The Video – 2:45

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Arnold Schwarzenegger Blueprint Trainer Day 14

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Arnold Schwarzenegger Blueprint Trainer Day 9

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Today, many lifters associate the barbell clean with advanced Olympic lifting, CrossFit, or balls-to-the-wall barbell complexes. But for Arnold, it was a staple movement for everyone looking to get stronger, from beginners on. Indeed, he favored the clean-and-press over the far more popular barbell military press.

“Why I prefer to start beginners out with the clean-and-press exercise rather than just shoulder presses is that the extra movement—lifting the barbell off the floor, bringing it up to shoulder height, and tucking the arms underneath to support it—works so many additional muscles besides the deltoids, specifically the back, traps, and triceps,” he wrote in “The Encyclopedia of Modern Bodybuilding.”

Stick with the programmed reps and sets in today’s shoulder workout. Your biceps, on the other hand, are scheduled for shock treatment, just like your chest received yesterday. Today’s technique, one of Arnold’s favorites, is the 1-10 method. Read more about it below.

  • Follow rep ranges below unless listed otherwise.
    30 reps is a warm-up set.

    Technique 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.

  • Clean and Press Clean and Press Clean and Press
    5 sets of 5 reps
    45 seconds rest
  • Superset
  • Standing Dumbbell Press Standing Dumbbell Press Standing Dumbbell Press
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Front Dumbbell Raise Front Dumbbell Raise Front Dumbbell Raise
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Superset
  • Side Lateral Raise Side Lateral Raise Lateral Raise
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Upright Barbell Row Upright Barbell Row Upright Row
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Barbell Curl Barbell Curl Barbell Curl
    Perform the 1-10 method
    45 seconds rest
  • Superset
  • Incline Dumbbell Curl Incline Dumbbell Curl Incline Dumbbell Curl
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Concentration Curls Concentration Curls Concentration Curls
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Superset
  • Lying Triceps Press Lying Triceps Press Barbell Skullcrushers
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Superset
  • Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench Wrist Curls
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Palms-Down Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench Reverse Wrist Curls
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Decline Crunch Decline Crunch Decline Sit-up
    5 sets of 25 reps
    45 seconds rest

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Arnold Schwarzenegger Blueprint Trainer Day 9

Posted in Bodybuilding, Exercises, NutritionComments Off on Arnold Schwarzenegger Blueprint Trainer Day 9


Paige Hathaway

14 hours 52 minutes ago

Here's some #MondayMotivation for you!
A reminder to eat your veggies, do your biceps curls and don't let boys be mean to you.. because if they do.. then you can put them in a headlock and choke 'em out 😝😤 #imhalfwaykidding

Paige Hathaway

21 hours 6 minutes ago

Why did you start your fitness journey?
Was it because of a bad break up? Did you do it to get healthy and in shape for your kids? Maybe it was for a fitness competition? ...Or one day did you just look in the mirror and decide right then and there to make a change? WHY DID YOU START? And what motivation do you have to continue?!!

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