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“Every bodybuilder gets tremendous satisfaction from looking in the mirror, hitting some poses, and watching his developing muscles pop out all over his body. Or using a measuring tape to calculate exactly how many inches he has put on in each body part,” Arnold writes in “The Encyclopedia.” “But for me, the training experience itself was always very rewarding and pleasurable. The hours I spent in the gym were the high point of my day. I liked the way training felt, the pump I would get during my workout, and the relaxed sensation of near-exhaustion that came afterward. I not only enjoyed being a bodybuilder, I really got off on actually doing bodybuilding.”
“Every bodybuilder gets tremendous satisfaction from looking in the mirror.”
Today, you’re back in the gym after just one precious rest day, with another front-and-back assault on the docket. You might have a dream physique in mind at the end of this trainer, but you’ll only get it if you make sure you’re enjoying this time for all it’s worth.
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Max out on either incline or flat bench press.
Perform 20, 15, 12 reps on the other exercises. ![Barbell Bench Press - Medium Grip]()
![Barbell Bench Press - Medium Grip]()
Flat Barbell Bench Press
3 sets of 20, 15, 12 reps![Barbell Incline Bench Press - Medium Grip]()
![Barbell Incline Bench Press - Medium Grip]()
Barbell Incline Bench Press (Low Angle Incline)
3 sets of 20, 15, 12 reps-
Superset
![Dumbbell Flyes]()
![Dumbbell Flyes]()
Dumbbell Flyes
3 sets of 20, 15, 12 reps![Straight-Arm Dumbbell Pullover]()
![Straight-Arm Dumbbell Pullover]()
Dumbbell Pull-Over
3 sets of 20, 15, 12 reps![Chin-Up]()
![Chin-Up]()
Chin-Up (Wide-grip)
4 sets to failure-
Superset
![Bent Over Barbell Row]()
![Bent Over Barbell Row]()
Bent-Over Barbell Row
3 sets of 20, 15, 12 reps![Bent Over Two-Dumbbell Row]()
![Bent Over Two-Dumbbell Row]()
Bent-Over Two-Dumbbell Row
3 sets of 20, 15, 12 reps![Hanging Leg Raise]()
![Hanging Leg Raise]()
Hanging Leg Raise
5 sets of 25 reps
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