’s Arnold Schwarzenegger’s Blueprint – Day 33 – Shoulders & Arms

arnold-shoulder-pressingGreetings, all.

Busy day today, buckshots. So we’re just rocking the workout update today. But it was an insanely long workout, so do enjoy.

Alrighty, let’s get it.

Pre-Workout: 2 scoops of C&C Muscle Milk, 5g of Creatine.

Intra-Workout: 24oz of Gatorade, 1 scoop of BCAA with a 4:1:1 profile.

SW = Superset With

Military Press – 115×4, 4, 125×4, 4, 135×4, 145×4, 155×4, 160×4, 115×4, 4

160lbs for 4 reps was a new PR, so now I’m only 25lbs away from 185lb for a set of 5. I fought hard for those 4, too. The thing is though, Military Presses take absolutely forever to build strength at, so 185lb is probably going to take 6 months to a year.

Arnold Press – 30×8, 32.5×8, 35×8, 37.5×8, 40×8
Lateral Raise – 10×8, 12.5×8, 8, 15×8, 12.5×8

Cable Upright Row – 110×6, 6, 120×6, 6, 6
Machine Rear Delt Flye – 50×12, 12, 60×12, 12, 12

Barbell Curls – 40×8, 50×8, 8, 8, 8, 75×5, 5, 5

Sitting Cable Curls – 45×6, 50×6, 6, 60×6, 6
Hammer Curls – 35×6, 6, 6, 6, 6

TNT Pressdown – 160×8, 8, 8, 8, 8, 8, 8, 8

These are awesome. For those who’ve never tried, they’re like Tricep Pressdowns, except you hunch over the bar and put your chest & shoulders into it. It’s like pushing down one of those old school TNT plungers. It’s a great pump, and you really feel it in the triceps. Give’em a shot.

Tricep Rope Pressdown – 60×15, 50×15, 15, 15, 15
Rope Skullcrushers – 30×15, 20×15, 15, 15, 15

Forearm Roller – 10×1 round, 12.5×2 rounds, 2 rounds
Reverse Barbell Curl – 50×6, 7, 6, 40×8

Incline Walk – 20 minutes

Post-Workout: 40g of Whey Isolate, 5g of Creatine.

Something that’s quite ridiculous is on the page for Arnold’s Blueprint you’ll see people asking questions like “What’s a superset?” and other amazingly insane inquiries. Now, it’s not insane to ask a question, but it’s insane to take on a program this advanced without basic knowledge. A foundation. Building muscle is such a tough game to play when you’re blind folded. I know, I fucked around for 3, almost 4 years before I finally found what worked for me. It was 3 years into working out before I ever squatted or deadlifted. Or did things like Bent-Over Rows. People these days want to jump into a major bodybuilding split and look like Frank Zane, because the magazines and websites tell’em it’s possible. Telling people “Look, you aren’t going to be much for a while, so let’s work on a solid foundation, and the rest will come with time & hard work” doesn’t sell magazines, or bring website clicks, unfortunately.

If by chance you’re new to the game and you read this website, hit me up and I’ll gladly help you asses on how you’re doing, and where you should/could be at.

Alright, hip cats, I’m outta here. I’ll see you guys tomorrow for a Leg Day so tough, lumberjacks use the printed version as the chain-link for their chainsaws.


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