Arnold Schwarzenegger Blueprint Trainer Day 4

February 27, 2014, 3:20 pm

≫ Next: Arnold Schwarzenegger Blueprint Trainer: Mass Supplementation Overview

≪ Previous: Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 18

Previous | Main | Next

If you’ve been on a once-a-week body part split for a while, you may wonder if you’re ready for another chest and back assault already. Trust Ric Drasin: You are.

Drasin, a former professional wrestler, was Arnold’s training partner at Gold’s Gym in Venice from 1970-1974. In that time, the pair survived plenty of twice-a-week and even three-times-a-week chest and back workouts. Drasin told Bodybuilding.com in 2008 that this arrangement was no excuse to let form suffer—particularly when it came to the chest.

“Arnold was always big on not cheating and keeping the focus on the working muscle,” Drasin said. “We sometimes did a 2-second pause on the bottom stretch of bench press and dumbbell flyes and made sure we were fully stretched all the way out for growth. All the other body parts were done the same way.”

Today, get those dumbbells back and down before bringing them back for a hard contraction. Watch Arnold’s face in the training video, and you’ll see that it’s sometimes painful. Then look at his chest, and you’ll see that it’s definitely effective.

Follow rep ranges below unless listed otherwise.
30 reps is a warm-up set.
Flat Barbell Bench Press
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest
Barbell 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
45 seconds rest
Dumbbell Pull-Over
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest
Chin-Up (Wide-grip)
4 sets to failure
45 seconds rest
Superset
Bent-Over Barbell Row
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest
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