How To Train For Mass | Arnold Schwarzenegger's Blueprint Training Program



How to gain muscle like a bodybuilding champion

Perform the first two exercises as a superset

01

Incline dumbbell press

Sets:3 Reps:10-12 Rest:0

Lie back on a bench set to a 30-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.

02

Dumbbell bent over row

Sets:3 Reps:10-12 Rest:60sec

Holding a dumbbell in each hand bend your knees slightly and hinge at the hip so your upper body is almost parallel to the floor. Keep your core tight and your back straight as you row the weights up to your chest. Lower and repeat.

Perform the next two exercises as a superset

03

Cable crossover

Sets:3 Reps:10-12 Rest:0

Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend. Place one foot slightly forward, brace your core, and pull the handles downward and across your body. Return to the start position under control

04

Reverse cable fly

Sets:3 Reps:10-12 Rest:60sec

Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. Move both your arms back and out to the side, keeping them straight throughout the movement. Slowly return the handles to the start position.

Perform the next two exercises as a superset

05

Lat pulldown

Sets:3 Reps:10-12 Rest:0

Kneel in front of the cable machine and face away. Grab the bar with your palms facing away from you, shoulder-width apart. Lean back slightly and push your chest out. Pull the bar down to your chest, then return slowly to the start position. Your torso should remain still throughout. 

06

Dumbbell military press

Sets:3 Reps:10-12 Rest:60sec

Position your feet with the heels together and lift the dumbbells up to your shoulders, palms facing forward. Press the dumbbells above your head explosively until your arms are fully extended, then lower the weights under control.

Perform the next two exercises as a superset

07

Lateral raise

Sets:3 Reps:10-12 Rest:0

Pick a couple of dumbbells and stand with them by your sides, palms facing your body. Keeping your upper body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows. Lift until your arms are parallel to the floor then slowly lower to the start position.

08

Dumbbell bicep curl

Sets:3 Reps:10-12 Rest:60sec

Stand holding two dumbbells at your sides, palms facing forwards. Move only your forearms to curl the weights up to your shoulders. Return under control to the start position.

Perform the last two exercises as a superset

09

Dumbbell incline rear fly

Sets:3 Reps:10-12 Rest:0

Lie on an incline bench with a dumbbell in each hand, hanging just above the floor. Simultaneously, lift both arms out to the side until your elbows are in line with your shoulders. Lower the dumbbells back to starting position, then repeat. 

10

Dumbbell kickbacks

Sets:3 Reps:10-12 Rest:60sec

Hold a dumbbell with your right hand and place your left knee and left hand on a bench. Start with your arm bent, bringing the dumbbell next to your chest so your upper arm is parallel to the floor, and straighten your arm behind you using your forearm.






Video: The 6 Fundamentals of Muscle Growth | Mass Class

How to gain muscle like a bodybuilding champion
How to gain muscle like a bodybuilding champion images

2019 year
2019 year - How to gain muscle like a bodybuilding champion pictures

How to gain muscle like a bodybuilding champion forecasting
How to gain muscle like a bodybuilding champion advise photo

How to gain muscle like a bodybuilding champion photo
How to gain muscle like a bodybuilding champion pictures

How to gain muscle like a bodybuilding champion How to gain muscle like a bodybuilding champion new picture
How to gain muscle like a bodybuilding champion new images

pics Sikes: Chic People, Glamorous Places, Stylish Things
picture How to Search on Google More Effectively

Meghan Markle Rocked Yet Another Pair Of Comfy Sneaks On The Royal Tour
Ben McKenzie reveals the meaning behind his newborn daughter’s nameGrammy Awards 2015 Hairstyles and Makeup

7 Inflammation-fighting Foods you should add to your Diet
Female Newsreader Mishal Husain Joins Today ShowTony Awards 2015 Red Carpet Fashion7 Foods With More Protein Than A Chicken Breast

How to Get Paid for Donating Your Eggs
Prince Harry Is Accused Of Breaking Military Protocol At Remembrance Sunday ServiceHow to Create Recipes in IF by IFTTT on iPadCyclist who flipped off Trump’s motorcade is running for office

Watch How to gain muscle like a bodybuilding champion video
Watch How to gain muscle like a bodybuilding champion video

Communication on this topic: How to gain muscle like a bodybuilding , how-to-gain-muscle-like-a-bodybuilding/
Forum on this topic: How to gain muscle like a bodybuilding , how-to-gain-muscle-like-a-bodybuilding/ , how-to-gain-muscle-like-a-bodybuilding/

Related News


How to Stop Thinking of Something or Someone
No Link Between Viruses and Rapid-Onset Type 1 Diabetes, Study Finds
Tattoo Peeling 101 – Why Your Newly Inked Skin Is Flaking Off
Daniel Wellington Watches
We Kind of Want to Live in These J Crew Pajamas
How to Boost Your Self-Esteem
How to Make Felt Beads
How to Submit a Link to a Web Directory
Kate Bosworth Shows Off a Faux Hawk Braid at the Big SurPremiere
How to Decorate a Mailbox for the Holidays
Lily Cole to star in second film role
How to Be Supplement Savvy



Date: 06.01.2019, 05:58 / Views: 74291