Arnold Schwarzenegger's Blueprint To Cut: Day 10

You already built the mass, now carve it up! Use this blueprint, work your biceps and triceps together, and admire your muscular construction.

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Only one man can be Mr. Olympia. Despite that cold truth, success is found in every weight room, in every arm day, and in every lifter who completes a set with total effort.

"Strength does not come from winning," Arnold says. "Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."

This cut isn't easy; it wasn't built to be easy. Every day you'll encounter challenges that you must overcome by yourself. No one will do the work for you. Curl, press, rest, and test your strength. Prove your worth.


Barbell Curl

5 sets of 12 reps (use 5-count on last 6 reps of each set)
Barbell Curl Barbell Curl

Lying Triceps Press

5 sets of 15 reps
Lying Triceps Press Lying Triceps Press


Hammer Curls

5 sets 12 reps (last set is a strip set)
Hammer Curls Hammer Curls

Triceps Pushdown

5 sets of 20 full reps, 20 partial reps (1/4-rep method on partials)
Triceps Pushdown Triceps Pushdown


Alternate Incline Dumbbell Curl

3 sets of 6 reps (5-count method on all 3 sets)
Alternate Incline Dumbbell Curl Alternate Incline Dumbbell Curl
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension


Concentration Curls

3 sets of 10-12 reps
Concentration Curls Concentration Curls

Tricep Dumbbell Kickback

3 sets of 10-12 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback
Note: Take a drink of water (30-45 seconds) between sets

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