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Day 15: Chest & Back

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

Barbell Bench Press - Medium Grip

Barbells
View Details
Barbell Bench Press - Medium Grip
7
30, 5, 5, 5, 5, 5, 5
45"
Immediately after your final work set, take some weight off and lift for another 5-10 reps. Then, with no rest, keep repeating this process. Reduce your weight, lift, reduce again, lift, and continue until you're down to the bar. Once you're down to the bar, lift for 20 reps.
Exercise 2

Barbell Incline Bench Press Medium-Grip

Barbells
View Details
Barbell Incline Bench Press Medium-Grip
7
30, 5, 5, 5, 5, 5, 5
45"
Exercise 3

Dumbbell Flyes

Dumbbells
View Details
Dumbbell Flyes
SUPERSET A: 7
30, 5, 5, 5, 5, 5, 5
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 Pulldown

Cable
View Details
Straight-Arm Pulldown
SUPERSET A: 7
30, 5, 5, 5, 5, 5, 5
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: 7
30, 5, 5, 5, 5, 5, 5
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: 7
30, 5, 5, 5, 5, 5, 5
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
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  • Home
  • Articles

    • 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