![]() LEGS/ABS PHASE 2: TUES / FRI REST PERIODS: Take a drink of water (30-45 Seconds) between SetsĮXERCISE 1 DECLINE BENCH SIT-UPS 2 SUPER-SET: LEG EXTENSIONS W/ SQUATS 3 SUPER-SET: FRONT SQUATS W. Incline Barbell Bench Press: Use the Stripping Method on the last setĤ Bench Press: 15, 12, 8, 6 Chin-Ups: Til Failureīench Press: On week 6, use the Max Effort Methodĥ Dumbbell Flyes: 28 Reps Bent Over Rows: 12 RepsĦ Dumbbell Pullovers: 15 Reps Dips: Til Failure Cable Crossovers: 15 Repsħ Abs: 1 Set, no rest Hanging Straight Leg Raises: 20 Reps Hanging Knee Ups: 20 Reps Crunches: 50 Reps Seated Leg Tucks: 30 Reps Stick Twist: 100 Reps Alternate daysģ Weighted Chin-Ups: 15, 12, 8, 6, 4 Incline Barbell Bench Press: 15, 12, 8, 5, 3 ![]() Grilled Cottage Meats, Cheese, Veggies, Almonds AlmondsĪRNOLD BLUEPRINT: CUTS PHASE 2 | WORKOUTSįollow the rep ranges below unless listed otherwiseĬHEST/BACK/ABS PHASE 2: MON / THURS REMEMBER: Run 1-2 Miles as fast as possible 3-5 times per week Post-Workout REST PERIODS: Take a drink of water (30-45 Seconds) between SetsĮXERCISE 1 }ECLINE BENCH SIT-UPS 3/4 THE WAY DOWN 2 }EADLIFTS 3 SUPER-SET: WEIGHTED CHINUPS W/INCLINE BARBELL BENCH PRESS 4 SUPER-SET: BENCH PRESS W/ CHIN-UPS 5 SUPER-SET: DUMBBELL FLYES W/ BENT OVER ROWS 6 TRI-SET: DUMBBELL PULLOVERS, DIPS AND CABLE CROSSOVERS 7 GIANT ABS SET: HANGING STRAIGHT LEG RAISES, HANGING KNEE-UPS, CRUNCHES, SEATED LEG TUCKS, STICK TWISTĭone on Monday Week 1, Thursday week 2. ![]() Cross the workout off as you complete them and track your own progress.Įggs, Oats ARNOLD IRON ARNOLD ARNOLD ARNOLD CUTS and IRON IRON PUMP IRON WHEY ARNOLD PACK IRON WHEY BLUEPRINT TO CUTS PHASE TWO OVERVIEW Use this as a quick reference to the Arnold Schwarzenegger Blueprint to Cuts.
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