Exercise #3: Dumbbell flyes, 4 sets of 8-15 reps.Exercise #2: Incline bench press, 4 sets of 8-15 reps.Exercise #1: Bench press, 4 sets of 8-15 reps.Here is Arnold’s exact Blueprint To Mass chest / back workout. Of course, he also used plenty of high-intensity techniques to shock his muscles into growth! He focused on a variety of compound and isolation exercises for his chest and back, such as bench presses, dumbbell flyers, pull ups, and dumbbell pullovers.
So what did Arnold’s chest and back workout look like? Arnold trained his chest and back with 4 exercises each.
Instead, you should train the chest and back together to maximize the pump in your upper body. He says too many bodybuilders make the mistake of training these muscle groups separately. Now let’s take a closer look at the exact Blueprint To Mass workouts that Arnold Schwarzenegger used to become the greatest bodybuilder of all time!Īrnold Schwarzenegger trained his chest twice per week on Monday and Thursday. If it is the squats, the 2 arm curls, the bent over rowing, the clean, the press, the bench press, the incline press, the dumbbell press…Īll of those basic exercises and that is what you need to grow!” “The important thing is to train the proper way which is to train the basics! Here is the exact training split that you will use on this program:Īrnold Schwarzenegger says this training split is ideal for building muscle mass, as you can train every body part twice per week.īlueprint To Mass is an old-school training program based on the based on the basic compound exercises, such as squats, deadlifts, bench presses, chin ups, and barbell rows.Īrnold says these basic exercises are absolutely essential, as they create the foundation for the rest of your training program. If you are familiar with Arnold Schwarzenegger’s training program, then you already know he liked to train 6 days per week. Then you move the bar higher and move the bar higher and you feel that with hard work you can achieve the goals and become successful!” “You have to shock the muscle, shock the muscle, shock the muscle with different kinds of training principles.Įxpose your weak points! You’re gonna go and hit those marks. Here is Arnold talking about the high-intensity techniques he uses in his Blueprint To Mass program: Arnold Schwarzenegger used many high-intensity techniques in his workouts, such as drop sets and supersets, and they are included in the program for maximum results. Olympia competition 6 times in a row from 1970-1975, and then again in 1980.Īrnold Schwarzenegger says his Blueprint To Mass program is the fastest way to build muscle mass.Īfter all, Blueprint To Mass is based on the exact workouts that he used in the 1970s to become a bodybuilding champion.īut what is Blueprint To Mass, and why is it so effective for building muscle?īlueprint To Mass is a high-volume, high-frequency bodybuilding program designed to shock your muscles into growth.
#ARNOLD BLUEPRINT TO MASS PDF FREE DOWNLOAD HOW TO#
In this comprehensive guide, I will teach you how to take your training to the next level using Arnold Schwarzenegger’s blueprint to mass!Īrnold Schwarzenegger is one of the greatest bodybuilders of all time.
Are you curious about Arnold Schwarzenegger’s blueprint to mass program?ĭo you want to know Arnold Schwarzenegger trained to become one of the greatest bodybuilders of all time?
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