The Arnold Blueprint for Mass Trainer is an 8 week program that has you training and eating like Arnold did in the days when he was winning Mr. Olympia titles left and right, and bringing the world of bodybuilding to another level.
The Arnold Blueprint for Mass Trainer is an 8 week program that has you training and eating like Arnold did in the days when he was winning Mr. Olympia titles left and right, and bringing the world of bodybuilding to a whole new level. This workout program contains many of the sets, rep ranges, exercises, and techniques that Arnold used himself to obtain the "perfect body"
In this video, I performed the Arnold Blueprint for Mass Day 1. This is day one from Phase 1 and Week 1. The workout was Chest/Back and Abs. I'll admit that this was actually more volume than I am used to. I typically don't do any sets of more than 5 reps, so when each exercise calls for sets of 12, 10, 8, 6... I was pretty gassed by the end. All in all, I was pretty dang wiped out by the end of this chest and back and abs session. Below is the full listing of the workout:
Flat Barbell Bench Press 5 sets of 30, 12, 10, 8, 6 reps 45 seconds rest
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium GripBarbell Incline Bench Press (Low Angle Incline) 5 sets of 30, 12, 10, 8, 6 reps 45 seconds rest
SUPERSET:
Dumbbell Flyes 5 sets of 30, 12, 10, 8, 6 reps with Straight-Arm Dumbbell Pullover 5 sets of 30, 12, 10, 8, 6 reps 45 seconds rest
Chin-Up (Wide-grip) 4 sets to failure 45 seconds rest
Bent Over Barbell Row 5 sets of 30, 12, 10, 8, 6 reps with Bent Over Two-Dumbbell Row 5 sets of 30, 12, 10, 8, 6 reps 45 seconds rest
Hanging Leg Raise 5 sets of 25 reps 45 seconds rest
