Whether you're an Olympian, or a natural athlete, it does not matter, always focus on what matters in the gym get stronger, and progress on that. "I did enjoy that Arnold Schwarzenegger only likes to focus on compound exercises, he does not waste time in the gym, which is awesome. Focus more on intensity and try to do the exercise styles Arnold recommended. However, there is something I did not always do and regret it a bit : pushing harder. I would do the 5 sets for the first lift, as a 'main lift of the day' but reduced the others to 4 or 3 sets. Moving onto the legs, Aseel does a barbell squat, which Arnold has described as the best leg-building exercise, and then 3 super-sets of 20 leg extensions and lying hamstring curls, an intense ordeal which "makes me feel like I need to cry, shit, bleed, and throw up, all at the same time." Finally, he finishes strong with dumbbell walking lunges (3 sets AMRAP). The program often use 5 sets for an exercise. "I definitely recommend you lighten the load on that one," he says. Aseel does the side and front-facing versions of this move, then performs an incline variation. Men's HealthĪfter that, it's 3 sets of 8 Arnold press (coined by the man himself), and the dumbbell lateral raise. He then performs 3 sets of 15 dumbbell concentration curls, 3 sets of 25 close grip bench press, and 3 sets of 15 tricep rope pushdowns.Īccess exclusive muscle-building workouts and weight loss diets with our digital membership program. "3 sets in that fast shift will absolutely kick your butt," he says.įor the barbell bicep curl, Aseel lifts 125 pounds for 2 reps, drops 10 pounds for 3 more reps, then reduces the weight by a further 10 pounds for 3 reps. He does these in a drop-set, starting with 3 plates and working down to 2, then 1. Next is the dumbbell fly, one of Arnold's preferred chest accessory exercises, which Aseel performs for 3 sets of 15, followed by bent over T-bar rows. "I'm not used to doing reverse pyramid training, triple dropset like that," he says, anticipating a grueling experience ahead. While Arnold would typically dedicate a session to just one or two body areas, Aseel decides to try an exhausting full-body version of this workout, performing drop-sets and reverse-pyramid sets of each exercise.įor the first move, the bench press, he starts at 225 pounds, and reduces the weight on the second and third sets, keeping rest time between rounds at a minimum. Blueprint To Mass is an old-school training program based on the based on the basic compound exercises, such as squats, deadlifts, bench presses, chin ups, and. This training program consists of 14 compound exercises covering the chest, back, shoulders, arms, and legs. Day 5: Shoulders / Arms Day 6: Legs Day 7: Off Arnold Schwarzenegger says this training split is ideal for building muscle mass, as you can train every body part twice per week. In his most recent video, Aseel takes on the bodybuilding "blueprint" espoused by none other than former Mr. Fitness YouTuber Aseel Soueid regularly experiments with the workouts and diet plans favored by some of the world's swolest stars, including Mark Wahlberg and John Cena.
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