Tuesday: Shoulders, Biceps, Triceps, Forearms and Abs Exerciseįriday: Shoulders, Biceps, Triceps, Forearms and Abs Exercise Arnold Schwarzenegger’s Blueprint to Mass Workoutīent Over Rows or Dumbbell Rows or T-Bar Rows It’s important to stay focused on the task at hand and avoid negative self-talk to help you pull through.

Phase 2 – which includes lifting heavier weights for lower reps.Īcross both phases, depending on which body parts you are training, you’ll perform anywhere between 7 – 14 exercises in one session.ĭuring each workout, you’ll be required to complete a superset (or five) which will no doubt push you to the edge.

Phase 1 – which includes lifting moderate weights for higher reps.

This is so that your body becomes accustomed to a lot of volume and intensity as well as primary lifts such as the bench press, squat, deadlifts and barbell curls as there are numerous transitions in this plan that you might not be used to.Īrnold’s Blueprint to Mass is split into 2 phases. Consider doing Arnold Schwarzengger’s Home Workout for a few months before lifting weights.įor the experienced beginner or intermediate lifter, a few cycles of Arnold Schwarzenegger’s Golden Six, Vince Gironda’s 8×8, Stronglifts 5×5 or Jim Stoppani’s Shortcut to Size should be done first before attempting this plan. If you’re just starting out, or have at least one year of lifting experience under your belt, consider completing a few beginner to intermediate routines.įor the absolute beginner, your primary focus should be on building some foundational strength.

Shoulders, Biceps, Triceps, Forearms and Absīlueprint to Mass is strictly for advanced lifters with years of lifting experience.

The workouts are split into the following:

This allows for greater focus and allows you to bring up any lagging areas on your body. It consists of 3 workouts performed twice per week for a total of 6 days per week with Sundays reserved for rest. If you want a chest to impress, 22-inch bicep peaks and a wide back with trim obliques, then you’ve stumbled on the right workout.Īrnold’s Blueprint to Mass is an 8 week training programme designed to pack on muscle mass.

One such routine we will be covering in this article is his Blueprint to Mass workout.Īn 8 week training programme designed to pack on some serious mass, make the ladies’ knees weak and put you on the path to Mount Olympus glory.īuilding serious mass comes with a serious workout, and building a physique of a champion requires dedication and sacrifice thus don’t expect a magic bullet. Not only does his physique continue to evoke admiration from his impressive measurements (boasting a 57 inch chest and 22 inch arms during the prime of his career), but equally through his extraordinary harmonious total body development and definition.Īchieving these incredible aesthetics is a by-product of performing legendary workouts.Īrnold is famous for advocating high-volume, body part split routines which he frequently shared in various Weider publications to help novices build unprecedented levels of muscle and strength. Olympias, Arnold Schwarzenegger’s ‘Golden Era’ physique is still the elucidation of perfection. It is still largely agreed that despite there being many Mr. Arnold Schwarzenegger’s Blueprint to Mass Review

Arnold blueprint to cut