Arnold Schwarzenegger's Blueprint To Cut: Day 17

Build your arms with today's workout that will target different heads of your biceps and triceps.

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Don't you dare walk into the gym and just mindlessly lift. Take some time when you're repping out the sets to get your mind inside the muscle and really concentrate. If you're having trouble strengthening that mind-muscle connection, the 5-count method—lift for 5 seconds, and lower for 5 seconds—will definitely help.

Focus on having flawless form as you put your muscles to the test of time under tension. As Arnold puts it, the power of visualization is key to progress. "In my mind I saw my biceps as mountains, enormously huge, and I pictured myself lifting tremendous amounts of weight with these superhuman masses of muscle," he says. Believe and you, too, shall achieve.

Don't forget to do your cardio! Schedule it properly and you shouldn't have to spend more than 20 minutes on it.


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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