Transcription

THE ULTIMATECUTSTRAINING GUIDEPHASE TWOWEEKS 5-8

ARNOLD SCHWARZENEGGER:BLUEPRINT TO CUTS PHASE TWO OVERVIEWUse this as a quick reference to the Arnold Schwarzenegger Blueprint to Cuts.Cross the workout off as you complete them and track your own progress.FRISATSUNWEEK ONEChest & BackShoulders &Chest & BackArmsLegs & AbsShoulders &ArmsRest DayWEEK TWOChest & BackLegs & AbsShoulders &Chest & BackArmsLegs & AbsShoulders &ArmsRest DayWEEKTHREEChest & BackLegs & AbsShoulders &Chest & BackArmsLegs & AbsShoulders &ArmsRest DayWEEK FOURPHASE TWO: WORKOUTSMONTUELegs & AbsWEDTHURChest & BackLegs & AbsShoulders &Chest & BackArmsLegs & AbsShoulders &ArmsRest DayPHASE TWO: DIET & TMEAL 1WARM-UP WORKOUTEggs,OatsARNOLDIRONARNOLDARNOLDARNOLDCUTS andIRONIRON PUMP IRON WHEYARNOLDPACKIRON WHEYMEAL 2MEAL 3MEAL GrilledMeat,VeggiesARNOLDIRONCUTSMEAL 5ARNOLDIRONWHEYBEFOREBEDARNOLDIRONDREAM

ARNOLD BLUEPRINT: CUTS PHASE 2 WORKOUTSFollow the rep ranges below unless listed otherwiseCHEST/BACK/ABS PHASE 2: MON / THURSREMEMBER: Run 1-2 Miles as fast as possible 3-5 times per week Post-WorkoutREST PERIODS: Take a drink of water (30-45 Seconds) between SetsEXERCISE1 DECLINE BENCH SIT-UPS 3/4 THEWAY DOWN2 DEADLIFTS3 SUPER-SET: WEIGHTED CHINUPS W/INCLINE BARBELL BENCHPRESS4 SUPER-SET: BENCH PRESS W/CHIN-UPS5 SUPER-SET: DUMBBELL FLYES W/BENT OVER ROWS6 TRI-SET: DUMBBELL PULLOVERS,DIPS AND CABLE CROSSOVERS7 GIANT ABS SET: HANGINGSTRAIGHT LEG RAISES, HANGINGKNEE-UPS, CRUNCHES, SEATEDLEG TUCKS, STICK TWISTREP RANGES SETSNOTES1 Decline Bench Sit-Ups:3-5 minutes3/4 The Way Down2 Deadlifts:10, 8, 6Done on Monday Week1, Thursday week 2.Alternate days3 Weighted Chin-Ups:15, 12, 8, 6, 4Incline Barbell BenchPress: 15, 12, 8, 5, 3Super-Set:5 setsIncline BarbellBench Press:Use the StrippingMethod on the last set4 Bench Press: 15, 12, 8, 6Chin-Ups: Til FailureSuper-Set:4 SetsBench Press: On week6, use the Max EffortMethod5 Dumbbell Flyes: 28 RepsBent Over Rows: 12 RepsSuper-Set:4 SetsDumbbell Flyes:28 Method6 Dumbbell Pullovers:15 RepsDips: Til FailureCable Crossovers: 15 RepsTri-Set:5 SetsDips: Use Bodyweight7 Abs: 1 Set, no restHanging Straight LegRaises: 20 RepsHanging Knee Ups: 20 RepsCrunches: 50 RepsSeated Leg Tucks: 30 RepsStick Twist: 100 Reps

ARNOLD BLUEPRINT: CUTS PHASE 2 WORKOUTSFollow the rep ranges below unless listed otherwiseLEGS/ABS PHASE 2: TUES / FRIREST PERIODS: Take a drink of water (30-45 Seconds) between SetsEXERCISE1 DECLINE BENCH SIT-UPS2 SUPER-SET: LEG EXTENSIONS W/SQUATS3 SUPER-SET: FRONT SQUATS W.LEG CURLS4 SUPER-SET: LEG PRESS W/ LEGCURLS5 STRAIGHT LEG DEADLIFTS6 CALVES TRI-SET: DONKEYCALF MACHINE, STANDINGCALF MACHINE, SEATED CALFMACHINE7 GIANT ABS SET: HANGINGSTRAIGHT LEG RAISES, HANGINGKNEE-UPS, CRUNCHES, SEATEDLEG TUCKS, STICK TWISTSREP RANGESSETS1 Decline Bench Sit-Ups:3-5 minutesNOTES3/4 The Way Down2 Leg Extensions: 12 RepsSquats: 20 RepsSuper-Set:5 sets3 Front Squats: 12 RepsLeg Curls: 12 RepsSuper-Set:4 sets4 Leg Press: 15 RepsLeg Curls: 1-10 MethodSuper-Set:3 Sets5 Straight Leg Deadlifts:6 Reps3 SetsDone once a week6 Donkey Calf Machine:15 RepsStanding Calf Machine:10 RepsSeated Calf Machine: 15 RepsTri-Set:3 SetsUse the 5-CountMethod on All Sets7 Hanging Straight Leg Raises:20 RepsHanging Knee Ups: 20 RepsCrunches: 50 RepsSeated Leg Tucks: 30 RepsStick Twist: 100 RepsGiant Set:1 SetNo RestUse 1/4 Rep Methodon Last Set

ARNOLD BLUEPRINT: CUTS PHASE 2 WORKOUTSSHOULDERS/ARMS PHASE 2: WED AND SATREST PERIODS: Take a drink of water (30-45 Seconds) between SetsEXERCISES1 DECLINE BENCH SIT-UPSSHOULDERS2 TRI-SETS BARBELL PRESS,CABLE SIDE LATERALS, LYINGSIDE LATERALS3 SUPER-SET FRONT DUMBBELLRAISES, REAR DELT RAISESREP RANGES SETS1 Decline Bench Sit-Ups:3-5 minutes3/4 The Way Down2 Barbell Press:12 Reps Each WayCable Side Laterals:12 RepsLying Side Laterals:12 RepsTri-Sets:4 SetsBarbell Press:Alternate Front andBack, Front and Backequals one repLying Side Laterals:Use 5-Count Method3 Front Dumbbell Raises:10 RepsRear Delt Raises 10 RepsSuper-Sets:4 SetsFront Dumbbell Raise:Use Running-the-RackMethod on last setRear Delt Raises:Use The 1/4 RepMethod4 Barbell Curls: See NotesClose Grip Straight BarPush-Downs: 10 RepsSuper-Sets:4 SetsBarbell Curls:Use 1-10 Method or 28Method5 Preacher Curls:12 RepsSkullcrushers:28 RepsReverse Preacher Curls:12 RepsTri-Sets:4 SetsSkullcrushers:Use theRunning-the-RackMethod on the last set6 Concentration Curls:12 RepsStanding One-Arm RopePush-downs: 12 RepsSuper-Set:4 SetsStanding One-ArmRope Push-downs:Hold at Bottom for 2Seconds Each Rep7 Reverse Wrist Curls:15 RepsRegular Wrist Curls:15 RepsSuper-Set:3 SetsARMS4 SUPER-SET BARBELL CURLSW/ CLOSE GRIP STRAIGHT BARPUSH-DOWNS5 TRI-SET PREACHER CURLS,SKULLCRUSHERS, REVERSECURLS ON PREACHER CURLS6 SUPER-SET CONCENTRATIONCURLS W/ STANDING ONE-ARMROPE PUSH-DOWNSFOREARMS7 REVERSE WRIST CURLS W/REGULAR WRIST CURLSNOTES

ARNOLD BLUEPRINT TO CUTS:DIET & SUPPLEMENTATIONWhen I was in my prime, there certainly weren’t the vast amount ofsupplements available to lifters today. In fact, they were pretty basic, butthey were still divided up into the same categories (pre-workout, postworkout, protein, etc.) and there were some that I really relied on to besuccessful.These days, supplements have really advanced to impressive degrees, and we’ve really putforward a great deal of resources to make sure our supplement line is both safe and effective.Endless trials and studies have proven this, and when implemented properly – especially duringa cutting phase – they can play a major role in getting leaner and preserving (or even building)muscle.For my own contest prep, I wanted to make sure I could reveal all the hard-earned muscle I hadachieved in the gym. I spent a great deal of time and pushed my body to the brink to put onquality muscle, and I didn’t want it disappearing during contest prep because I wasn’t taking theright supplements or I wasn’t getting the most out of my diet.Through the years, I’ve found what has worked and what hasn’t through endless trial and error,and I’m excited to pass those successes on to you.This supplement regimen is vastly different from the old days, and that means it’s vastly improvedas well. When utilized and timed correctly, these supplements and this diet plan can yieldoutstanding results, getting you lean, keeping you muscular and taking your body to new levels.Don’t worry about any of the guesswork of what to take, when to take it, what to eat or any otherquestions you may have. That’s all been removed with this plan. All you have to do is follow alongand the benefits will come.This supplement regimen is a huge improvement from what I had, and I have the highest level ofconfidence that your body will look decidedly different if you fully dedicate yourself to this program.Everything is presented to you here and now it’s up to you to attack it with an incredible fury.

ARNOLD BLUEPRINT: CUTS PHASE 2 DIETEARLY MORNINGDURING WARM-UPPOST WORKOUTTake ARNOLD IRON CUTSand ARNOLD IRON WHEY,1-2 scoops with 8-12 oz WaterTake ARNOLD IRON PUMPTake ARNOLD IRON WHEY2 scoops with 8-12 oz WaterMeal 12 Hours After Workout4 Whole Eggs1/4 Cup OatsARNOLD IRON PACKMeal 2Meal 310 oz Grilled Meat3 Cups of Veggies1 Serving of Almonds2 Cups Non-fat Cottage Cheese1 Serving AlmondsARNOLD IRON CUTS,before Meal

ARNOLD BLUEPRINT: CUTS PHASE 2 DIETMeal 4Meal 5BEFORE BED10 Ounces Grilled Meat3 Cups of VeggiesARNOLD IRON WHEY,2 scoops with 8-12 oz WaterARNOLD IRON DREAM

IRON CRE3 SUPERCREATINENITRATE* INCREASED STRENGTH, POWER, RECOVERY* SUPPORTS MUSCLE BUILDING & MUSCLE GROWTH* RAPID ABSORPTION — NO LOADING REQUIRED*IRON WHEY ULTRAMICROFILTEREDWHEY PROTEIN * SUPPORTS MUSCLE RECOVERY & GROWTH* GREAT TASTING, HIGH PROTEIN FORMULA* MIXES EASY, GLUTEN FREE*IRON DREAM CONCENTRATEDNIGHTTIMERECOVERY* SUPPORTS IMPROVED SLEEP CYCLES* MAXIMIZES ANABOLIC-ANTICATABOLIC ENVIRONMENT* ENHANCES DEEP SLEEP FOR MAXIMUMGROWTH & RECOVERY*IRON PACK ULTIMATEALPHA MALETRAINING PACK* FOUNDATION OF YOUR TRAINING REGIMEN* SUPPORTS MUSCLE BUILDING, RECOVERY& PERFORMANCE* SUPPORTS OPTIMAL JOINT & BONE HEALTH*IRON PUMP “SUPER NITRICOXCIDE” FORMULAWITH ARGININENITRATE* SKIN-TEARING PUMPS AND VASCULARITY* DELIVERS EXPLOSIVE ENERGY & INTENSITY* AMPLIFIES STRENGTH, POWER & LEAN MASS*IRON MASS REVOLUTIONARYALL-IN-ONEWEIGHT GAINER * SUPPORTS GAINS IN HARD,DENSE MUSCLE MASS AND STRENGTH* 40G PROTEIN, LOW SUGAR, GLUTEN-FREE* CONTAINS A BLEND OF HEALTHY FATS,COMPLEX CARBOHYDRATES & BCAA NITRATES*IRON CUTS 3-IN-1 FATMETABOLIZING& CUTTING AGENT* INCREASED THERMOGENESIS & FAT METABOLIZING* MUSCLE HARDENING & CUTTING AGENT* SUPPORTS HEALTHY ESTROGEN BALANCE& CORTISOL LEVELS*IRON TEST CLINICALLY-PROVENTESTOSTERONEENHANCER* NITRIC OXIDE & LEAN MUSCLE,INCREASES FREE TESTOSTERONE* STRENGTH & POWER,MAXIMIZE YOUR GAINS IN THE GYM*

IMPORTANT DISCLAIMER:PLEASE CONSULT A PHYSICIAN BEFORE BEGINNING ANY CHALLENGE,DIET PLAN, SUPPLEMENT REGIMEN, OR WORKOUT PLAN.THE INFORMATION PROVIDED THROUGH THIS SITE IS INTENDED TO ASSIST YOU IN YOUR FITNESS EFFORTS. ALLINFORMATION IS OF A GENERAL NATURE AND IS FURNISHED FOR EDUCATIONAL PURPOSES ONLY. YOU AGREEAND ACKNOWLEDGE THAT MUSCLEPHARM.COM IS NOT A MEDICAL ORGANIZATION, HOSPITAL OR STAFFEDBY MEDICALLY TRAINED PERSONNEL. THE INFORMATION PROVIDED THROUGH THIS SITE IS NOT INTENDED ASA SUBSTITUTE FOR MEDICAL COUNSELING, OR THE PROFESSIONAL ADVICE OF YOUR PERSONAL PHYSICIAN.BEFORE YOU BEGIN ANY FITNESS OR NUTRITION PROGRAM, CONSULT YOUR PHYSICIAN TO DETERMINE IFTHE FITNESS OR NUTRITION PROGRAM IS RIGHT FOR YOUR NEEDS. DO NOT START A FITNESS OR NUTRITIONPROGRAM IF YOUR PHYSICIAN ADVISES AGAINST IT. THE SITE IS INTENDED FOR USE ONLY BY HEALTHY ADULTINDIVIDUALS. THE SITE IS NOT INTENDED FOR USE BY MINORS OR INDIVIDUALS WITH ANY TYPE OF HEALTHCONDITION. SUCH INDIVIDUALS ARE SPECIFICALLY ADVISED TO SEEK PROFESSIONAL MEDICALADVICE PRIOR TO INITIATING ANY FITNESS OR NUTRITION EFFORT OR PROGRAM.BEFORE HIM, SPORTS NUTRITION WAS FRINGE SCIENCE.Never before has Arnold Schwarzeneggerattached his name to a sports nutrition company.Arnold is working side by side with MusclePharm’s world-renowned scientific teamto create a monumental line of new products that arerevolutionary, safe—and above all—effective.So if you plan to train like you’re building a legacy,just follow in Arnold’s footsteps.20140724 v2.2

arnold blueprint: cuts phase 2 workouts shoulders/arms phase 2: wed and sat rest periods: take a drink of water (30-45 seconds) between sets exercises 1 decline bench sit-ups shoulders 2 tri-sets barbell press, cable side laterals, lying side laterals 3 super-set front dumbbell raises, rear delt raises arms 4 super-set barbell curlsFile Size: 1MBPage Count: 10