Alright guys you read
Arnold Schwarzenegger's blueprint,nutrition overview and mass training
overview.So,let's start workout like Arnold......
ARNOLD SCHWARZENEGGER TRAINING DAY : 01
Dave Draper explain : Imagine yourself in
Gold's Gym in Venice,California,in 1968.It's a sunlit room lined with bricks
and packed with well loved benches,dumbbells and barbell all being put to
use.Everywhere you look,you see broad shoulders,narrow waists and massive
arms.But your eye keep returning to one tall,mop headed young guy as he dose
heavy dumbbell pull overs barefoot on a bench.You nudge the blond bodybuilder
to your left and ask who that is."Arnold ? He's the big kid with muscle
and odd accent from Europe,He won bodybuilding contest over there Germany and
dresses funny.Looks like he learned to lift at Camp Munich."
Draper added "We
liked him,helped him ,taught him by not teaching him,and watched him grow and
grow.The rumble you heard in the background was bodybuilding in its early
stages of take off.Five,Four,Three,Two,One..."
Now lets start workout
CHEST,BACK AND ABS
1.BARBELL BENCH PRESS-MEDIUM GRIP
5 SETS OF 30-12-10-8-6
REPS , 45 SECOND REST
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2.BARBELL INCLINE BENCH PRESS MEDIUM GRIP
5 SETS OF 30-12-10-8-6
REPS , 45 SECOND REST
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*Super sets
3.DUMBBELL FLYES
5 SETS OF 30-12-10-8-6
REPS , 45 SECOND REST
DUMBBELL PULL OVER
5 SETS OF 30-12-10-8-6
REPS , 45 SECOND REST
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4.CHIN UPS (WIDE GRIP)
4 SETS TO FAILURE, 45
SECOND REST
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*Super Sets
5.BENT OVER BARBELL ROW
5 SETS OF 30-12-10-8-6
REPS , 45 SECOND REST
BENT OVER TWO DUMBBELL ROW
5 SETS OF 30-12-10-8-6
REPS , 45 SECOND REST
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6.HANGING LEG RISES
5 SETS OF 25 REPS , 45 SECOND REST
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That's enough for
first day be ready for second day with Arnold Schwarzenegger
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