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You’ve got another difficult arms workout in Arnold’s 1-10 method today, in addition to shoulders, forearms, and abs. At the end, your biceps should feel like they’re about to bust out of your skin. This is a good thing! Maybe it makes you think of Arnold’s famous monologue about the pump from the movie “Pumping Iron,” but what he said in the book of the same name is just as memorable. He said:
Arnold spent his career chasing after the pump, and every other bodybuilder spent their careers chasing after him.
“Bodybuilding should be fun because you get to feeling of satisfaction which is very hard to explain. A bodybuilder knows that when he pumps of his muscle it means growth. The muscles grow. So therefore he knows when he pumps up well, that is progress. And that satisfies him because he feels the progress in his body. Therefore the pump feels good. It’s actually the best feeling a bodybuilder can have. It’s difficult thing to explain. Sometimes we joke around and we get a good pump and we say you have to admit that a good pump is better than coming. Somebody off the street wouldn’t understand that, but sometimes a pump is the best feeling you can have.”
You’re not just somebody off the street. You get it. Now go get it.
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Follow rep ranges below unless listed otherwise.
30 reps is a warm-up set.Technique 1-10 Method:
After 1-2 warm-up sets, choose a weight that you’re only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you’re unloading the weights. I loved this technique, and it’s a total shock to the muscle. ![Arnold Dumbbell Press]()
![Arnold Dumbbell Press]()
Arnold Dumbbell Press
5 sets of 5 reps
Rest 45 seconds.-
Superset
![Push Press - Behind the Neck]()
![Push Press - Behind the Neck]()
Push Press – Behind the Neck
7 sets of 30, 5, 5, 5, 5, 5, 5 reps
Rest 45 seconds.![Front Dumbbell Raise]()
![Front Dumbbell Raise]()
Front Dumbbell Raise
7 sets of 30, 5, 5, 5, 5, 5, 5 reps
Rest 45 seconds.-
Superset
![Reverse Flyes]()
![Reverse Flyes]()
Rear Delt Flye on Incline Bench
7 sets of 30, 5, 5, 5, 5, 5, 5 reps
Rest 45 seconds.![Upright Barbell Row]()
![Upright Barbell Row]()
Upright Row
7 sets of 30, 5, 5, 5, 5, 5, 5 reps
Rest 45 seconds.![Barbell Curl]()
![Barbell Curl]()
Barbell Curl
Perform the 1-10 method
Rest 45 seconds.-
Superset
![Incline Dumbbell Curl]()
![Incline Dumbbell Curl]()
Incline Dumbbell Curl
7 sets of 30, 5, 5, 5, 5, 5, 5 reps
Rest 45 seconds.![Concentration Curls]()
![Concentration Curls]()
Concentration Curls
7 sets of 30, 5, 5, 5, 5, 5, 5 reps
Rest 45 seconds.![Close-Grip Barbell Bench Press]()
![Close-Grip Barbell Bench Press]()
Close-Grip Barbell Bench Press
7 sets of 30, 5, 5, 5, 5, 5, 5 reps
Rest 45 seconds.-
Superset
![Triceps Pushdown]()
![Triceps Pushdown]()
Triceps Pushdown
7 sets of 30, 5, 5, 5, 5, 5, 5 reps
Rest 45 seconds.![Dumbbell One-Arm Triceps Extension]()
![Dumbbell One-Arm Triceps Extension]()
Dumbbell One-Arm Triceps Extension
7 sets of 30, 5, 5, 5, 5, 5, 5 reps
Rest 45 seconds.-
Superset
![Palms-Up Barbell Wrist Curl Over A Bench]()
![Palms-Up Barbell Wrist Curl Over A Bench]()
Wrist Curls
7 sets of 30, 5, 5, 5, 5, 5, 5 reps
Rest 45 seconds.![Palms-Down Wrist Curl Over A Bench]()
![Palms-Down Wrist Curl Over A Bench]()
Reverse Wrist Curls
7 sets of 30, 5, 5, 5, 5, 5, 5 reps
Rest 45 seconds.![Decline Crunch]()
![Decline Crunch]()
Decline Sit-up
5 sets of 25 reps
Rest 45 seconds.
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