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Arnold Schwarzenegger Blueprint Trainer Day 16

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Arnold’s competiveness was legendary in his heyday, but he didn’t let this blind him to ways that he could improve his approach in the weight room. After all, he wasn’t just after size. He was after “maximum aesthetic development of the entire physique,” as he wrote in “The Encyclopedia.” He learned plenty from the bodybuilders who stood alongside him in the gym, but also from coaches of the previous generation. This included not only Joe Weider, but also his longtime rivals, like Dan Lurie and Vince Gironda.

Vince Gironda became a trainer for Hollywood actors. He invented techniques Arnold used to help win his titles.

Today, Gironda is sometimes portrayed as a relic, a cantankerous iconoclast who kicked people out of his gym, demanded strange technique on staple movements like dips, and wouldn’t let his lifters perform squats. But Arnold knew that “the Iron Guru” had something to offer him, and when he began utilizing some of Gironda’s ideas, he writes, “I went from simply having huge pecs to having first-rate chest development.”

But Gironda’s influence was perhaps most greatly seen in how Arnold trained shoulders, and the lateral and rear delts in particular. Gironda was a great proponent of the lateral raise, but recommended performing it a specific way, with the rear part of the dumbbell higher than the front, as if pouring water from a pitcher. This helped to focus the stress on the lateral delt and made it harder to cheat by using momentum. His unique take on the rear delt flye, performed while facing backward on an incline bench, gave the same level of isolation to the rear delts, which were a weak spot for Arnold in the early days.

Keep these tips in mind today when you superset lateral raises with upright rows, another Gironda favorite. On Friday, do the same with the superset of rear delt flyes.

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

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Arnold Schwarzenegger Blueprint Trainer Day 16

Posted in Bodybuilding, Exercises, NutritionComments Off on Arnold Schwarzenegger Blueprint Trainer Day 16


Paige Hathaway

9 hours 54 minutes ago

In my story, the princess saved herself ✨
She no longer allowed herself be defined by the struggles in her life. Instead she chose to amplify the things that gave her joy and she looked into the future with such courage it would scare you. She finally learned to stop making other people the authors of her life. That’s when she found her own voice, made her own rules and very much lived her own life. She did not ask permission to make her dreams come true, nor did she wait for others to share her confidence in the path she set for herself because she knew the right people would eventually catch up. Throughout her life she made some questionable choices, many of which led to difficult circumstances but the most important choice she ever made was to give herself a second chance. She wanted something else, something different, something more... and that’s what she became. Now she is the queen of her own castle and everyday is the beginning of a brand new adventure.

Paige Hathaway

1 day 3 hours ago

From me to you.. Good luck in all you do. Whatever you’re up against, don’t show signs of nervousness or fear. Show them the face of someone who has already won. Show them your inner power. Your inner power called self faith. You have to see yourself winning before you win. You have to see yourself already completing your goal. How does this feeling of accomplishment make you feel? Imagine that feeling in your soul. Manifest it in your own reality. Be hungry, find that burning desire in your heart. Don’t just sit at home on your couch.. go out there and conquer your life. Have so much faith in your abilities and in yourself that people around you feel your energy and believe in you too. If you have a heartbeat then you still have time to make your dreams a reality. Happy Monday my lovely people.. Let’s stop telling people about our dreams and just start showing them.

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