![]() These days, supplements have really advanced to impressive degrees, and we’ve really put forward a great deal of resources to make sure our supplement line is both safe and effective. In fact, they were pretty basic, but they were still divided up into the same categories (pre-workout, post- workout, protein, etc.) and there were some that I really relied on to be successful. When I was in my prime, there certainly weren’t the vast amount of supplements available to lifters today. REVERSE WRIST CURLS W/ REGULAR WRIST CURLS.SUPER-SET CONCENTRATION CURLS W/ STANDING ONE-ARM ROPE PUSH-DOWNS.TRI-SET PREACHER CURLS, SKULLCRUSHERS, REVERSE CURLS ON PREACHER CURLS.SUPER-SET BARBELL CURLS W/ CLOSE GRIP STRAIGHT BAR PUSH-DOWNS.SUPER-SET FRONT DUMBBELL RAISES, REAR DELT RAISES.TRI-SETS BARBELL PRESS, CABLE SIDE LATERALS, LYING SIDE LATERALS.Standing One-Arm Rope Push-downs: Hold at Bottom for 2 Seconds Each Rep Standing One-Arm Rope Push-downs: 12 Reps GIANT ABS SET: HANGING STRAIGHT LEG RAISES, HANGING KNEE-UPS, CRUNCHES, SEATED LEG TUCKS, STICK TWISTSġ2 Reps Each Way Cable Side Laterals: 12 Repsīarbell Press: Alternate Front and Back, Front and Back equals one repįront Dumbbell Raise: Use Running-the-Rack Method on last set Rear Delt Raises:Ĥ Barbell Curls: See Notes Close Grip Straight Bar Push-Downs: 10 Reps.CALVES TRI-SET: DONKEY CALF MACHINE, STANDING CALF MACHINE, SEATED CALF MACHINE.GIANT ABS SET: HANGING STRAIGHT LEG RAISES, HANGING KNEE-UPS, CRUNCHES, SEATED LEG TUCKS, STICK TWIST.TRI-SET: DUMBBELL PULLOVERS, DIPS AND CABLE CROSSOVERS.SUPER-SET: DUMBBELL FLYES W/ BENT OVER ROWS.SUPER-SET: WEIGHTED CHIN- UPS W/INCLINE BARBELL BENCH PRESS. ![]() Incline Barbell Bench Press: 15, 12, 8, 5, 3īench Press: On week 6, use the Max Effort Methodħ Abs: 1 Set, no rest Hanging Straight Leg Raises: 20 Reps REST PERIODS : Take a drink of water (30-45 Seconds) between Sets REMEMBER : Run 1-2 Miles as fast as possible 3-5 times per week Post-Workout ![]() Cross the workout off as you complete them and track your own progress.įollow the rep ranges below unless listed otherwise Use this as a quick reference to the Arnold Schwarzenegger Blueprint to Cuts.
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