Arnold Schwarzenegger Blueprint Trainer Day 30

Arnold's biceps peaks filled the seats, but they had a stellar three-headed supporting cast. Here's how he built arms that looked great even from the cheap seats!

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You've had some tough arm days up until now, but overload techniques like the 1-10 system have been reserved for your biceps rather than your triceps. This might surprise you, given that Arnold believed that big, defined triceps were crucial to building arms that looked big from any angle, flexed or relaxed. "When somebody says, 'Wow, look at the size of that guy's arms!' you can be sure it's the triceps that are creating the effect," he wrote in "The Encyclopedia." However, he also believed that in most cases, the triceps benefited most of all from the fundamentals.

"In most cases, muscle mass and strength are enhanced by employing a cheating technique, but you don't need to cheat in order to put extra stress on the triceps," he wrote. "With all the effort you expend doing power training with bench presses, dumbbell presses, and shoulder presses, you are already putting an enormous strain on the triceps area."

You've been following chest days back-to-back with narrow-grip bench presses for four weeks now, so you know what that "enormous strain" is all about. Trust Arnold's winning recipe!

Shoulders, Arms and Abs

Standing Military Press

10 sets of 4 reps
Standing Military Press Standing Military Press


Arnold Dumbbell Press

5 sets of 8 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Side Lateral Raise

5 sets of 8 reps
Side Lateral Raise Side Lateral Raise

Standing Dumbbell Upright Row Standing Dumbbell Upright Row
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise


Barbell Curl

5 sets of 8 reps then 3 sets of 5 reps
Barbell Curl Barbell Curl


Concentration Curls

5 sets of 6 reps
Concentration Curls Concentration Curls

Seated Dumbbell Curl

5 sets of 6 reps
Seated Dumbbell Curl Seated Dumbbell Curl

Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press


EZ-Bar Skullcrusher

5 sets of 15 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher
Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension

Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench
Palms-Down Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench


Decline Crunch

5 sets of 25 reps
Decline Crunch Decline Crunch

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