Arnold Schwarzenegger’s Blueprint To Mass – Day 1 – Chest & Back A


That’s right, baby. We’re back to the workout that  literally changed my life. It made me realize that my body responds very well to high volume. I’ve been doing Power Building workouts for a while now, so I just wanted to go back to a classic bodybuilding program, which also worked strength. I can’t say enough about the Blueprint, and highly advise everyone to try and give it a shot. You never know, it could open up your eyes like it did for me. Alrighty, let’s get it.

Pre-Workout: 24oz of Gatorade, 20g of Whey Isolate, 1g of Kre-Alkalyn Creatine.

Intra-Workout: 36oz of Gatorade mixed with a serving of Modern BCAA that has a profile of 8:1:1, a 5g scoop of Glutamine and another shaker that contains 40g of Whey Isolate.

Flat Bench: 95×30, 135×12, 155×10, 185×8, 205×6

I had a ridiculous pump in the chest after this. I haven’t gone real high rep on the bench in at least 6 months, I believe. It felt great.

Incline Bench: 115×12, 125×10, 135×8, 145×6

I know I could have gone heavier on these sets, but after the Flat Bench I like to try and keep the rest periods to around 60 seconds, and it ain’t easy to stay strong with that little rest.

Machine Flies: 135×12, 150×10, 165×8, 180×6
Dumbbell Pullover: 40×12, 10, 8, 6

This is one of my absolute favorite supersets. The pump you get is amazing.

Lat Pulldown: 150×11, 180×7, 7, 7

These sets are taken to failure. I’d go until form failure, then I’d add some real body english to push it past for a few more reps.

Yates Rows: 95×12, 135×10, 155×8, 185×6
Dumbbell Bent Over Row: 40×12, 35×10, 8, 45×6

Leg Raises: 10, 10

Cardio: 20 minute walk

Post-Workout: 1g of Kre-Alkalyn Creatine, 5g of Glutamine, 20 minutes later I have 30g of Whey Isolate.


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