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Day 1: Chest & Back

Arnold Schwarzenegger’s Blueprint To Mass by MusclePharm / Workout Plan
  • Program Overview
  • Next Workout
Exercise 1

Barbell Bench Press - Medium Grip

Barbells
View Details
Barbell Bench Press - Medium Grip
5
30, 12, 10, 8, 6
45"
Exercise 2

Barbell Incline Bench Press Medium-Grip

Barbells
View Details
Barbell Incline Bench Press Medium-Grip
5
30, 12, 10, 8, 6
45"
Exercise 3

Dumbbell Flyes

Dumbbells
View Details
Dumbbell Flyes
SUPERSET A: 5
30, 12, 10, 8, 6
45"
A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise.
Exercise 4

Straight-Arm Dumbbell Pullover

Dumbbells
View Details
Straight-Arm Dumbbell Pullover
SUPERSET A: 5
30, 12, 10, 8, 6
45"
A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise.
Exercise 5

Chin-Up

Body Only
View Details
Chin-Up
4 sets to failure
45"
CHIN-UP (WIDE-GRIP)
Exercise 6

Bent Over Barbell Row

Barbells
View Details
Bent Over Barbell Row
SUPERSET B: 5
30, 12, 10, 8, 6
45"
A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise.
Exercise 7

Bent Over Two-Dumbbell Row

Dumbbells
View Details
Bent Over Two-Dumbbell Row
SUPERSET B: 5
30, 12, 10, 8, 6
45"
A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise.
Exercise 8

Hanging Leg Raise

Body Only
View Details
Hanging Leg Raise
5
25
45"
  • Program Overview
  • Next Workout
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Day 2: Shoulders & ArmsWorkout Plan

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    • Workouts

      • AB Workouts
      • Back Workouts
      • Biceps Workouts
      • Chest Workouts
      • Full Body Workouts
      • Shoulder Workouts
      • Triceps Workouts

    • Health & Fitness

      • Crossfit
      • Lifestyle
      • Powerlifting
      • Running
      • Stretching
      • Training
      • Yoga

    • Women

      • Women Lifestyle
      • Women Transformation
      • Women Workout

    • Nutrition

      • Supplement Guide
      • Nutrition Tips

    • Fitness Calculators

      • One-Rep Max (One-RM) Calculator
      • Body Mass Index (BMI)
      • Body Fat Index
      • Daily Calorie Intake
      • Calories Burned
  • Workouts

    • Workout Plans

      • Arnold Schwarzenegger’s Blueprint To Mass by MusclePharm
      • 12-Week Muscle-Building Plan by Kris Gethin
      • Get Swole: 5 Phase Muscles Building Training by Musclepharm
      • Arnold Schwarzenegger’s Blueprint To Cuts by Musclepharm
      • Davey Fisher – Cutting Program
      • Jim stoppani’s 6-Week Shred Training
      • John gaines – Mass Building Program

    • Workouts

  • Exercises
  • Store

    • Protein

      • Whey Protein
      • Whey Protein Isolate
      • Raw Whey
      • Raw Whey Isolate
      • Protein Blends
      • Hydrolyzed Whey
      • Casein Proteins

    • Pre/Post Workout

      • Pre-workout
      • Post Workout
      • Amino Acids/BCAAs
      • Glutamine
      • Carnitine
      • Creatine
      • Carb Blends
      • Electrolytes
      • Nitric Oxide
      • Citrulline Malate

    • Gainers

      • Mass Gainer
      • Lean mass gainer
      • Weight Gainer

    • Protein Foods

      • Protein Bars
      • Peanut Butter
      • Protein Cookies
      • Apple Cider Vinegar

    • Workout Essentials

      • Testosterone Support
      • Multivitamins
      • Fat Burner
      • Omega/Fish Oil
      • ZMA
      • Other Support
  • Trainers
  • Contacts
    • Contact Us
    • Submit Your Article