THE BLUEPRINT TO CUTS A quality physique must show clear separation between muscle groups. Of course that will mean different things to different people, but at its roots a quality physique has to show definition and separation between every major muscle group. On that note, each individual muscle group should show clear distinction as well. It must be evident that the muscle is prominent and that it is lean. Total muscularity is a result of training each muscle so thoroughly that every plane, contour and aspect is brought out and fully revealed. There cannot be any weak links and it must be evident that you have spent ample time working hard in the weight room and spent just as much time making the right decisions when it comes to diet and supplementation. This program details an ideal way to lower your body fat sufficiently, giving you the opportunity to show off your muscles and work in the gym in the way you've always wanted, TRAINING FOR MAXIMUM MUSCULARITY #1 Higher Volume Training #2 Increased Training Pace #3 Additional Training Principals & Methods #4 Sharpen Mental Focus #5 Discipline on Diet & Supplementation #6 Post Workout - Run 1-2 miles as fast as possible 3-5 times per week TRAINING SPLITS BY ARNOLD The training spiits that | used were tremendous and helped me achieve a championship physique for more than a decade. When I was in my prime, | could train all day at a high level and at a great pace, and | iked to hit each muscle group three times per week. | realize it's hard for a lot of People to have time to do this and recovery could also be an issue. However, by splitting it up into training each body part twice per weok you're really allowing yourself a chance to enjoy maximal gains. Throw in your meal and supplementation plan, and the results are going to get even better. In fact, I'm confident the results could be unreal for you. This combination could really take your body to a level you didn’t think was possible, The volume, short ‘amount of rest and huge number of Super-Sets and tri-sets make it really happen when it comes to the workouts, This type of training really clicked for me and I think it will do the same for you. Remember, you get what you put into your body so make it count as well, whether you're in the gym or at the dinner table, You're building an intricate sculpture, and it's going to be evident each day what you're doing. The choice is yours and the sky is the limit. LET'S MAKE THIS SCULPTURE THE BEST IT CAN BE AND LET’S GET TO WORK.ARNOLD'S METHODS lused and added a number of different methods to this template of workouts. I also added some new twists to help shock your body even more and open yourself up to more growth. The key to utilizing these methods is subbing them in at the proper time. Thad a similar set up and spiit for years, but when I needed a boost or when | needed to jump-start some muscle growth, | would sub in one or two of these methods. It kept things fresh, gave me a great pump, kept me motivated and intense in the gym, and yielded some news gains as well. METHODS: 4-10 METHOD After a warm-up set or two, find a weight you're only able to get for one rep. After you perform that 1 rep, take just ‘enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest in between sets. The only rest you get is when you're unloading the weights. This was a very effective way to vary things for me, and it's a total shocker to the muscle. ‘STRIPPING METHOD/SHOCKING PRINCIPLE After a warm-up, perform the exercise with weight you can get for 5 reps than immediately take some weight off and get another 5-8 reps. Then with no rest keep repeating, reducing your weight, until you're down to the bar, repping that for 20 reps. RUNNING-THE-RACK Training right in front of the dumbbell rack was a favorite of mine. | would pick an exercise and shook it by running the rack, which can make for a brutal extended workset. For example, start with 80 lb. dumbbells for 5 curls, put them down and immediately grab the 70s for 8, then 60 Ibs for 12 and on down the line until you get to the end. This can be applied to any exercise and your muscles will be screaming after this. Y% REP METHOD You do a full-range rep on a particular movement and then either go ¥4 back down or let the weight down (or up, depending on the movement) before finishing another partial rep. That is considered one rep. This really freaks out the muscle fibers and gives you an incredible pump. 28 METHOD This method is crazy and it will humble the weights you're using very fast. Itis performed by doing 7 regular reps, 7 extra slow reps (on both the eccentric and concentric), 7 ¥@ reps at the top, and finishing with 7 ¥ reps at the bottom. This is a crazy method, but be warned — you will need to go light to get through this. 5-COUNT METHOD This is simply slowing down the motion. While doing the movement, you're counting in your head 5 seconds up and 5 seconds down on each rep. This makes you have flawless form. Technique is imperative here and great way to test your strength while using this time under tension method. MAX EFFORT Pick one exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1 (max)CUTPROGRAM WEEKS 4-4 barbara ou oan ba 5a [ne [on 5 0m ACHIEVE YOUR GOAL: YES / NOFollow the rep ranges below unless listed otherwise CHEST/BACK puase 1. mon /tHurs REMEMBER: Fun 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 Sets EXERCISE REP RANGES |SETS |NOTES L SUPER-SET BENCH PRESS W/ + Bench Pros SuperSet | Wook Tro: WIDE-GRIP CHINS Wide-Grp Chins oses Bench _ Re ® SUPER-SET INCLINE BARBELL 10-10-10. 10,10.10 had weigh nese PRESSES W/ T-BAR ROWS 2 isn aot Boneh | SiperSet | TBar Rows: 3 SUPER-SET FLAT DUMBBELL B Reps ° sewanee FLYES W/ SEATED CABLE ROWS © "eat Rows: 4 SUPER-SET DIPS W/CLOSE-GRIP @ Fst Dumbbot Fives: | SuperSeti | Flat Dumbbell Fos: CHIN-UPS Seated CableRows: |_| Rack Nethow onthe last 5 SUPER-SET DUMBBELL oe . ees PULLOVERS W/CABLE ‘eos cums See | Add Weigh needed CROSSOVERS tones 3 Dumbbell Pulovers) | Super-Set: Coble Grossovers: oss ‘2Reos LEGS PHASE 1: TUES / FRI REST PERIODS. Tako a drink of wator (90-45 Seconds) between Sets EXERCISE REP RANGES |SETS NOTES 1 SQUATS 1 Squats: 12 Fens ae Deep Reps 2 SUPER-SET LEG EXTENSIONS W/ ? Lea Extensions: ‘ose Extensions and Cus: LEG CURLS Leg Curls: ‘Stripping Method ‘oneos Leg Curl: ® STANDING CALF RAISES Use 14 ep method 3 Standing Calf Raises: | 10 Sets Use the 5-count method 10 Reps onall $ setsFollow the rep ranges below unless listed otherwise ARMS pnase 1: we REMEMBER: Fun 1-2 Miles as fast as possible 3-5 times per week Post-Workout EXERCISE REP RANGES |SETS |NOTES 1 SUPER-SET: BARBELL CURLS W/ = 1 Barbell Curls: 12 reps, then 6 | 5 Sets Barbell Curls: Use SKULLCRUSHER Skutorusher 8 Reps test uper sow) 2 SUPER-SET DUMBBELL HAMMER 2 Sunbbot Hammer urs: | 5Ses Dumbbell Hammer CURLS W/ STRAIGHT BAR Straight Bar Pushdowns: On te last set of PUSHDOWNS 20 flops, 20 part eps Gi ust Sein 3 SUPER-SET INCLINE Pustoowees Use 1/4 ALTERNATING DUMBBELL CURLS Paral fess W/ OVERHEAD ROPE PRESS 3 Incline Aternating Dumbbel! | 3 Sets Use the -count 4 SUPER-SET CONCENTRATION SrBsion trent Move rene mmetnod on al sets CURL W/ 1-ARM KICKBACK eae ere esonm @ Concentration Curt 12 Reps | Sete ‘tem Kickback: 12 Reps SHOULDERS puase 1: sat REST PERIODS: Take a drink of water (30-45 Seconds) between Sets EXERCISE REP RANGES |SETS NOTES 1 OVERHEAD PRESSES 7 Overhead Presses: 5-6 Reps | sets Seated or Standing @SUPER-SET: ARNOLD PRESSES — Arnold Prosses: 88ets 10, 8, 6, 6,8 Reps W/ BARBELL UPRIGHT ROWS Barbell Upright Rows: 3 SUPER-SET DUMBBELL LATERAL ~~ pombbet tatorai Raises: RAISES W/ DUMBBELL BENT- Siete of 1012 Rens eral OVER LATERAL RAISES Raises: 3 Sets of 10-12 Reps Dumbbell Bent-Over Lateral Raises: Use ‘The Running-The-Rack Method on the last set REMEMBER: Fun 1-2 Miles as fast as possible 3-5 times per week Post-Workout“Makin? Change.” Putting it all together, one nickel and dime at a time... “so yesterday I'm in the supermarket picking up a couple things & a9 I check out, the cashier hands me my change. I dup ‘em into ny pocket. ¥e do a lot of things without tainking ce and every ere, the change starts accumating—in cars, coat pockets, erevers Why worry about @ couple coinsasthey’re not vorta moh, right? wrong. Listen up brothers... All that change’11 add up to hundreds. Tt may not happen overnight, but it vill eventually. You just gotta have the patience to see the big picture. In the gym, it’s like time unfolds in front of ue. After all, tine is all I do have... Time to do things right, time to take my tine. In here, I won't shortonange myself by cuttin’ corners—ean't afford to with three weeks to go. In here, the change I’m xaking comes in denominations of 45s... and with every weighted pullup, every last set, my charge jar is slosly fi1lin’ up.”Arnold Cuts Trainer's Workout Log - Bodybuilding.com am/pm Chest/Back DAY: DATE: TIME: CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fil in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10°. The gray boxes below are not used. EXERCISE Set #1 Set #2 Take a drink of water (30-45 seconds) between sets Superset: Bench press: 6 sets of 30,10,10,10,10,5 reps Set #3 Set #4 Set #5 Set #6 Wide-grip chin-up: 6 sets of 10 reps Superset: Incline barbell press: 5 sets of 8 reps T-bar row: 5 sets of 8 reps (use 1/4 rep method) Superset: Dumbbell fly: 5 sets of 12 reps (run the rack on last set)Dip: 4 sets of 10 reps Close-grip chin-up: 4 sets of 10 reps ‘Superset: Dumbbell pull-over: 3 sets of 12 reps Cable cross-over: 3 sets of 12 reps TRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com Legs DAY: DATE: TIME: amipm CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10”. The gray boxes below are not used. EXERCISE | Set #1 | Set #2 | Set #3 [Set #4 | Set #5 | Set #6 | Set #7 | Set#8 | Set #9 [Set #10 Take a drink of water (30-45 seconds) between sets ‘Squat: 8 sets of 12 reps (last set is a strip set) Standing calfTRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com Arms DAY: DATE: TIME: am/pm CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fll in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10°. The gray boxes below are not used. EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Take a drink of water (30-45 seconds) between sets ‘Superset: Barbell curl: 5 sets of 42 reps (use 5-count on last 6 reps of each set) ‘Skullcrusher: 5 sets of 15 reps ‘Superset: Dumbbell hammer curl: 5 sets 12 reps (last set is a strip set) Straight-bar push-down: 5 sets of 20 full reps, 20 partial reps (1/4-rep method on partials)Incline alternating dumbbell curl: 3 sets of 6 reps (5-count method on all 3 sets) ‘Overhead rope press: 3 sets of 15 reps ‘Superset: Concentration curl: 3 ‘sets of 10-12 reps Triceps kick-back: 3 sets of 10-12 reps TRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com am/pm Chest/Back DAY: DATE: TIME: CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fil in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10°. The gray boxes below are not used. EXERCISE Set #1 Set #2 Take a drink of water (30-45 seconds) between sets Superset: Bench press: 6 sets of 30,10,10,10,10,5 reps Set #3 Set #4 Set #5 Set #6 Wide-grip chin-up: 6 sets of 10 reps Superset: Incline barbell press: 5 sets of 8 reps T-bar row: 5 sets of 8 reps (use 1/4 rep method) Superset: Dumbbell fly: 5 sets of 12 reps (run the rack on last set)Dip: 4 sets of 10 reps Close-grip chin-up: 4 sets of 10 reps ‘Superset: Dumbbell pull-over: 3 sets of 12 reps Cable cross-over: 3 sets of 12 reps TRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com Legs DAY: DATE: TIME: amipm CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10”. The gray boxes below are not used. EXERCISE | Set #1 | Set #2 | Set #3 [Set #4 | Set #5 | Set #6 | Set #7 | Set#8 | Set #9 [Set #10 Take a drink of water (30-45 seconds) between sets ‘Squat: 8 sets of 12 reps (last set is a strip set) Standing calfTRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com Shoulders DAY: DATE: TIME: am/pm CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10°. The gray boxes below are not used. EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Take a drink of water (30-45 seconds) between sets ‘Overhead press: 4 sets of 5-6 reps Superset: ‘Amold press: 5 sets Of 10, 8, 6, 6, 8 reps Barbell upright row: 5 sets of 8-10 reps Superset: Lateral raise: 3 sets of 10-12 reps Bent-over lateral raise: 3 sets of 10-12 reps (run the rack on last set) TRAINING, NUTRITION & SUPPLEMENT NOTES:“Under My Skin.” It's an itch you can’t scratch. “ra scratch ti11 every square inch of me was bloody and raw but it’s no use... This maddening itch, like maggots festering under my skin, is alvays there, out of reach. we're all the same. We are nade of blood ané bone. The difference lies undezneath. The reason I am standing here is because long ago this great endeavor, this way of life, got under my skin... And ever since, I've been scratching away, clawing furiously for every last bloody pound. You wouldn’t have it any other way... “hough the road has been hard as the day is long, I woulin’t trade in a second. The strength that’s allowed me to endure doesn’t come from what you see--the thick slabs of neat, veins thick as rope, skin so thin the grainy fibers shox. Mo, it runs deeper. To get to it, you'd have to cut away all the layers of doubt and distraction till knife hits bone. The seconds are passing by. Pind that itch... Seratch till there’s nothing left.Arnold Cuts Trainer's Workout Log - Bodybuilding.com am/pm Chest/Back DAY: DATE: TIME: CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fil in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10°. The gray boxes below are not used. EXERCISE Set #1 Set #2 Take a drink of water (30-45 seconds) between sets Superset: Bench press: 6 sets of 30,10,10,10,10,5 reps Set #3 Set #4 Set #5 Set #6 Wide-grip chin-up: 6 sets of 10 reps Superset: Incline barbell press: 5 sets of 8 reps T-bar row: 5 sets of 8 reps (use 1/4 rep method) Superset: Dumbbell fly: 5 sets of 12 reps (run the rack on last set)Dip: 4 sets of 10 reps Close-grip chin-up: 4 sets of 10 reps ‘Superset: Dumbbell pull-over: 3 sets of 12 reps Cable cross-over: 3 sets of 12 reps TRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com Legs DAY: DATE: TIME: amipm CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10”. The gray boxes below are not used. EXERCISE | Set #1 | Set #2 | Set #3 [Set #4 | Set #5 | Set #6 | Set #7 | Set#8 | Set #9 [Set #10 Take a drink of water (30-45 seconds) between sets ‘Squat: 8 sets of 12 reps (last set is a strip set) Standing calfTRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com Arms DAY: DATE: TIME: am/pm CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fll in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10°. The gray boxes below are not used. EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Take a drink of water (30-45 seconds) between sets ‘Superset: Barbell curl: 5 sets of 42 reps (use 5-count on last 6 reps of each set) ‘Skullcrusher: 5 sets of 15 reps ‘Superset: Dumbbell hammer curl: 5 sets 12 reps (last set is a strip set) Straight-bar push-down: 5 sets of 20 full reps, 20 partial reps (1/4-rep method on partials)Incline alternating dumbbell curl: 3 sets of 6 reps (5-count method on all 3 sets) ‘Overhead rope press: 3 sets of 15 reps ‘Superset: Concentration curl: 3 ‘sets of 10-12 reps Triceps kick-back: 3 sets of 10-12 reps TRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com am/pm Chest/Back DAY: DATE: TIME: CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fil in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10°. The gray boxes below are not used. EXERCISE Set #1 Set #2 Take a drink of water (30-45 seconds) between sets Superset: Bench press: 6 sets of 30,10,10,10,10,5 reps Set #3 Set #4 Set #5 Set #6 Wide-grip chin-up: 6 sets of 10 reps Superset: Incline barbell press: 5 sets of 8 reps T-bar row: 5 sets of 8 reps (use 1/4 rep method) Superset: Dumbbell fly: 5 sets of 12 reps (run the rack on last set)Dip: 4 sets of 10 reps Close-grip chin-up: 4 sets of 10 reps ‘Superset: Dumbbell pull-over: 3 sets of 12 reps Cable cross-over: 3 sets of 12 reps TRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com Legs DAY: DATE: TIME: amipm CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10”. The gray boxes below are not used. EXERCISE | Set #1 | Set #2 | Set #3 [Set #4 | Set #5 | Set #6 | Set #7 | Set#8 | Set #9 [Set #10 Take a drink of water (30-45 seconds) between sets ‘Squat: 8 sets of 12 reps (last set is a strip set) Standing calfTRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com Shoulders DAY: DATE: TIME: am/pm CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10°. The gray boxes below are not used. EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Take a drink of water (30-45 seconds) between sets ‘Overhead press: 4 sets of 5-6 reps Superset: ‘Amold press: 5 sets Of 10, 8, 6, 6, 8 reps Barbell upright row: 5 sets of 8-10 reps Superset: Lateral raise: 3 sets of 10-12 reps Bent-over lateral raise: 3 sets of 10-12 reps (run the rack on last set) TRAINING, NUTRITION & SUPPLEMENT NOTES:“The Power Of One.” ‘There are two kinds of people in this world. The Ninety-Nines and the Ones. “me tinety-ines, ‘That's what I call ‘en. Hinety-nine out of a hundred people can’t fathom what I do. They scratch their heads, can’t believe my dedication to ‘this great sport. Many don’t even think this a sport or that I have a life. Hever let others define your ‘life’ for you. This is vhat I have choser. Tais is the road I've taken, vith all the potholes, bamps, and turns. The Hinety-Wines, they can’t commit 100% to being their best, to step up one day and stand tall anong the giants.” There are those who rely on luck, and those who don’t know the meaning of the word. “Z don't play the lottery. I don't have the winning ticket. Everything I have, I busted my ass for. The only thing I ever got handed to me are the genetics my old man passed down. From him, I learned the value of @ work ethic ard getting your hands dirty. To those who've always wanted more, stani with me. We are fev ard we must stand on the mountaintops to be heard. when the day is done, our voices will y+ Tt shall be a call to all those who have al dreaned of sonething greater. There are those who tear down others to huild.themselves up and those who just build. “To tue naysayers, I sey your words Will x@ll on ce@x ears. To the aouvters, take your misgivings elsewhere. To the envious, do not desire what ve vill acnieve. I 2 beat back mediocrity with @ tierce hand, will demolish conzormity, so that when it's time to cash in mj chips, I won't leave @ Legacy of regret, that I aian't go ines In each ore of us lies the power to siart souething--. So to those of you out there who can heary let me say a ny who axe you and will you stand wth ae?”Arnold Cuts Trainer's Workout Log - Bodybuilding.com am/pm Chest/Back DAY: DATE: TIME: CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fil in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10°. The gray boxes below are not used. EXERCISE Set #1 Set #2 Take a drink of water (30-45 seconds) between sets Superset: Bench press: 6 sets of 30,10,10,10,10,5 reps Set #3 Set #4 Set #5 Set #6 Wide-grip chin-up: 6 sets of 10 reps Superset: Incline barbell press: 5 sets of 8 reps T-bar row: 5 sets of 8 reps (use 1/4 rep method) Superset: Dumbbell fly: 5 sets of 12 reps (run the rack on last set)Dip: 4 sets of 10 reps Close-grip chin-up: 4 sets of 10 reps ‘Superset: Dumbbell pull-over: 3 sets of 12 reps Cable cross-over: 3 sets of 12 reps TRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com Legs DAY: DATE: TIME: amipm CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10”. The gray boxes below are not used. EXERCISE | Set #1 | Set #2 | Set #3 [Set #4 | Set #5 | Set #6 | Set #7 | Set#8 | Set #9 [Set #10 Take a drink of water (30-45 seconds) between sets ‘Squat: 8 sets of 12 reps (last set is a strip set) Standing calfTRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com Arms DAY: DATE: TIME: am/pm CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fll in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10°. The gray boxes below are not used. EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Take a drink of water (30-45 seconds) between sets ‘Superset: Barbell curl: 5 sets of 42 reps (use 5-count on last 6 reps of each set) ‘Skullcrusher: 5 sets of 15 reps ‘Superset: Dumbbell hammer curl: 5 sets 12 reps (last set is a strip set) Straight-bar push-down: 5 sets of 20 full reps, 20 partial reps (1/4-rep method on partials)Incline alternating dumbbell curl: 3 sets of 6 reps (5-count method on all 3 sets) ‘Overhead rope press: 3 sets of 15 reps ‘Superset: Concentration curl: 3 ‘sets of 10-12 reps Triceps kick-back: 3 sets of 10-12 reps TRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com am/pm Chest/Back DAY: DATE: TIME: CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fil in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10°. The gray boxes below are not used. EXERCISE Set #1 Set #2 Take a drink of water (30-45 seconds) between sets Superset: Bench press: 6 sets of 30,10,10,10,10,5 reps Set #3 Set #4 Set #5 Set #6 Wide-grip chin-up: 6 sets of 10 reps Superset: Incline barbell press: 5 sets of 8 reps T-bar row: 5 sets of 8 reps (use 1/4 rep method) Superset: Dumbbell fly: 5 sets of 12 reps (run the rack on last set)Dip: 4 sets of 10 reps Close-grip chin-up: 4 sets of 10 reps ‘Superset: Dumbbell pull-over: 3 sets of 12 reps Cable cross-over: 3 sets of 12 reps TRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com Legs DAY: DATE: TIME: amipm CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10”. The gray boxes below are not used. EXERCISE | Set #1 | Set #2 | Set #3 [Set #4 | Set #5 | Set #6 | Set #7 | Set#8 | Set #9 [Set #10 Take a drink of water (30-45 seconds) between sets ‘Squat: 8 sets of 12 reps (last set is a strip set) Standing calfTRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com Shoulders DAY: DATE: TIME: am/pm CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10°. The gray boxes below are not used. EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Take a drink of water (30-45 seconds) between sets ‘Overhead press: 4 sets of 5-6 reps Superset: ‘Amold press: 5 sets Of 10, 8, 6, 6, 8 reps Barbell upright row: 5 sets of 8-10 reps Superset: Lateral raise: 3 sets of 10-12 reps Bent-over lateral raise: 3 sets of 10-12 reps (run the rack on last set) TRAINING, NUTRITION & SUPPLEMENT NOTES:Be Selfish. ‘You are alone... "ve tozn through @ dozen or so relationships. Bodybuilding is a lonely sport. Alone when I eat, when I train, and when I finally stand under the bright Lights. It’s Friday night and I'm here with my Girl but I’m alone. She's pissed & won’t talk. Can't sey I Dlane her. Still, ske knew it was coming...” You are selfish.. “anytime I neet a good one, I alvays let her knox at she’s getting—selfishness... A dig fat heaping serving of it. why waste her time or mine? I tell ‘en, but it never vorks. They don’t think it'll be so bad putting up vith all this. Maybe they think ‘they can change me, Yeah, lie that’11 happen...” You have to be. “Being in this great sport—being great in this syort— requires selfishness... It’s denarded of you, just Like sacrifice is. But that selfishness is not for personal prozit or pleasure, but personal achicvenent. There's souething I need to accomplish ard nothing's gonna get betieer ne and it... Hothing.Arnold Cuts Trainer's Workout Log - Bodybuilding.com am/pm Chest/Back DAY: DATE: TIME: CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fil in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10°. The gray boxes below are not used. EXERCISE Set #1 Set #2 Take a drink of water (30-45 seconds) between sets Superset: Bench press: 6 sets of 30,10,10,10,10,5 reps Set #3 Set #4 Set #5 Set #6 Wide-grip chin-up: 6 sets of 10 reps Superset: Incline barbell press: 5 sets of 8 reps T-bar row: 5 sets of 8 reps (use 1/4 rep method) Superset: Dumbbell fly: 5 sets of 12 reps (run the rack on last set)Dip: 4 sets of 10 reps Close-grip chin-up: 4 sets of 10 reps ‘Superset: Dumbbell pull-over: 3 sets of 12 reps Cable cross-over: 3 sets of 12 reps TRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com Legs DAY: DATE: TIME: amipm CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10”. The gray boxes below are not used. EXERCISE | Set #1 | Set #2 | Set #3 [Set #4 | Set #5 | Set #6 | Set #7 | Set#8 | Set #9 [Set #10 Take a drink of water (30-45 seconds) between sets ‘Squat: 8 sets of 12 reps (last set is a strip set) Standing calfTRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com Arms DAY: DATE: TIME: am/pm CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fll in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10°. The gray boxes below are not used. EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Take a drink of water (30-45 seconds) between sets ‘Superset: Barbell curl: 5 sets of 42 reps (use 5-count on last 6 reps of each set) ‘Skullcrusher: 5 sets of 15 reps ‘Superset: Dumbbell hammer curl: 5 sets 12 reps (last set is a strip set) Straight-bar push-down: 5 sets of 20 full reps, 20 partial reps (1/4-rep method on partials)Incline alternating dumbbell curl: 3 sets of 6 reps (5-count method on all 3 sets) ‘Overhead rope press: 3 sets of 15 reps ‘Superset: Concentration curl: 3 ‘sets of 10-12 reps Triceps kick-back: 3 sets of 10-12 reps TRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com am/pm Chest/Back DAY: DATE: TIME: CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fil in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10°. The gray boxes below are not used. EXERCISE Set #1 Set #2 Take a drink of water (30-45 seconds) between sets Superset: Bench press: 6 sets of 30,10,10,10,10,5 reps Set #3 Set #4 Set #5 Set #6 Wide-grip chin-up: 6 sets of 10 reps Superset: Incline barbell press: 5 sets of 8 reps T-bar row: 5 sets of 8 reps (use 1/4 rep method) Superset: Dumbbell fly: 5 sets of 12 reps (run the rack on last set)Dip: 4 sets of 10 reps Close-grip chin-up: 4 sets of 10 reps ‘Superset: Dumbbell pull-over: 3 sets of 12 reps Cable cross-over: 3 sets of 12 reps TRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com Legs DAY: DATE: TIME: amipm CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10”. The gray boxes below are not used. EXERCISE | Set #1 | Set #2 | Set #3 [Set #4 | Set #5 | Set #6 | Set #7 | Set#8 | Set #9 [Set #10 Take a drink of water (30-45 seconds) between sets ‘Squat: 8 sets of 12 reps (last set is a strip set) Standing calfTRAINING, NUTRITION & SUPPLEMENT NOTES:Arnold Cuts Trainer's Workout Log - Bodybuilding.com Shoulders DAY: DATE: TIME: am/pm CARDIO TODAY? YES NO EXERCISE DURATION LENGTH OF WORKOUT: WEIGHT: LOCATION: MOOD WHEN STARTING: Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10°. The gray boxes below are not used. EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Take a drink of water (30-45 seconds) between sets ‘Overhead press: 4 sets of 5-6 reps Superset: ‘Amold press: 5 sets Of 10, 8, 6, 6, 8 reps Barbell upright row: 5 sets of 8-10 reps Superset: Lateral raise: 3 sets of 10-12 reps Bent-over lateral raise: 3 sets of 10-12 reps (run the rack on last set) TRAINING, NUTRITION & SUPPLEMENT NOTES: