Transcription
THE ULTIMATEMASSTRAINING GUIDEPHASE TWOWEEKS 5-8
ARNOLD SCHWARZENEGGER BLUEPRINT:GUIDE TO MASS PHASE TWO OVERVIEWUse this as a quick reference to the Arnold Schwarzenegger Blueprint Guide to Mass. Cross the workout off asyou complete them and track your own progress.PHASE TWO: WORKOUTSWEEK ONEChest, Backand AbsWEEK TWOChest, Backand AbsWEEK THREEChest, Backand AbsWEEK FOURMONChest, Backand ,AbsWEDTHURFRILegs & AbsChest, Backand AbsLegs & AbsChest, Backand AbsLegs & AbsChest, Backand AbsLegs & AbsChest, Backand sSATSUNLegs & AbsRest DayLegs & AbsRest DayLegs & AbsRest DayLegs & AbsRest DayPHASE ONE: DIET & SUPPLEMENTATIONSUPPLEMENTMEALMEAL 1PREPOSTWORKOUT WORKOUTMEAL 3Meat,Veggiesor salad,Almonds,SweetPotatoesEggs,Bacon,Bread (SeeDiet Plan)Iron PackMEAL 2Iron Cre3 &Iron Pump Iron Masswith MilkIron Masswith MilkMEAL 4MEAL 5Meat,Veggiesor Salad,Brown RiceCottageCheese,AlmondsBEDTIMEIronDream
ARNOLD BLUEPRINT: MASS PHASE 2 WORKOUTSFollow the rep ranges below unless listed otherwiseCHEST PHASE 2: MON / THURSEXERCISEREP RANGES1 INCLINE BARBELL BENCH PRESS2 FLAT BARBELL BENCH PRESS3 SUPERSET: DUMBBELL FLYES W/CABLECROSSOVERSINCLINE BARBELL BENCH PRESS: 10 Sets of 4 RepsAfter Completing required reps in Week 2 on Incline Barbell BenchPress, use the Stripping Method/Shocking PrincipleFLAT BARBELL BENCH PRESS: 5 Sets of 6 RepsSUPERSET: 5 Sets of 12 RepsBACK PHASE 2: MON / THURSEXERCISEREP RANGES1 WIDE GRIP CHIN UPS2 SUPERSET 2 OF THE FOLLOWING:BENT-OVER ROWSDUMBBELL ROWST-BAR ROWSWIDE GRIP CHIN UPS: 50 Reps TotalAdd weight if NeededSUPERSET: 8 Sets of 8 RepsABS PHASE 2: MON / THURSEXERCISEREP RANGES1 LEG RAISES5 Sets of 25 Reps
ARNOLD BLUEPRINT: MASS PHASE 2 WORKOUTSFollow the rep ranges below unless listed otherwiseSHOULDERS PHASE 2: TUE / FRITUE EXERCISEREP RANGES1 MILITARY PRESS2 SUPERSET: ARNOLD PRESS W/ LATERALRAISES3 SUPERSET: HEAVY UPRIGHT ROWS W/BENT-OVER REAR DELT FLYESMILITARY PRESS: 10 Sets of 4 RepsFRI EXERCISEBEHIND-THE-NECK: 10 Sets of 4 RepsSUPERSET - ARNOLD PRESS/LATERAL RAISES:5 Sets of 8 RepsHEAVY UPRIGHT ROWS: 5 Sets of 6 RepsBENT-OVER REAR DELT FLYES: 5 Sets of 12 Reps1 BEHIND-THE-NECK2 SUPERSET: ARNOLD PRESS W/ LATERALRAISES3 SUPERSET: HEAVY UPRIGHT ROWS W/BENT-OVER REAR DELT FLYESARMS BICEPS PHASE 2: TUE / FRIEXERCISEREP RANGES1 BARBELL CURLS2 SUPERSET: CONCENTRATION CURLS W/SEATED TWO-ARM DUMBBELL CURLSBARBELL CURLS: 5 Sets of 8 Reps and 3 sets of 5 repsSUPERSET: 5 Sets of 6 reps
ARNOLD BLUEPRINT: MASS PHASE 2 WORKOUTSARMS TRICEPS PHASE 2: TUE / FRITUE EXERCISEREP RANGES1 CLOSE-GRIP BENCH2 SUPERSET: BARBELL SKULL CRUSHERSW/BODYWEIGHT SKULL-CRUSHERSCLOSE GRIP BENCH:TUE EXERCISE1 CLOSE-GRIP BENCH2 SUPERSET: PUSH-DOWNS AND ONE-ARMOVERHEAD DUMBBELL EXTENSIONWEEK 1: 8 sets of 8 repsWEEK 2: 1-10 METHODWEEK 3: 1-10 METHODWEEK 4: 8 sets of 8 repsSUPERSET: 5 sets of 15 repsARMS FOREARMS PHASE 2: TUE / FRIEXERCISEREP RANGES1 SUPERSET: WRIST CURLS W/REVERSWRIST CURLSWRIST CURLS: 5 SETS OF 12 REPSREVERSE WRIST CURLS: 5 SETS OF 12 REPSABS PHASE 2: TUE / FRIEXERCISEREP RANGES1 DECLINE 3/4 SIT-UPS5 Sets of 25 Reps*OPTIONAL: REPLACE WITH ROMAN CHAIRS
ARNOLD BLUEPRINT: MASS PHASE 2 WORKOUTSLEGS PHASE 2: WED / SATWED EXERCISEREP RANGES1 SQUATS2 STRAIGHT-LEG DEADLIFTS3 LUNGES4 SUPERSET: LEG EXTENSION W/ LEGCURLS5 STANDING CALVESSQUATS: 8 Sets of 8 Reps, WEEK 4: Max-Out-MethodSTRAIGH T-LEG DEADLIFTS: 6 Sets of 6 RepsDEADLIFTS: 3 Sets of 4 RepsLUNGES: 4 Sets of 4 RepsSUPERSET: 5 Sets of 20 RepsSTANDING CALVES: 10 Sets of 10 RepsSAT EXERCISE1 FRONT SQUATS2 DEADLIFTS3 LUNGES4 SUPERSET: LEG EXTENSION W/ LEGCURLS5 STANDING CALVESABS PHASE 2: WED / SATEXERCISEREP RANGES1 KNEELING CABLE CRUNCHES4 Sets of 25 Reps
ARNOLD BLUEPRINT: MASS PHASE 2 DIETMeal 1 - Option 1EARLY MORNINGMeal 1 - Option 2EARLY MORNINGGym3-4 whole eggs,2 pieces of bacon,1-2 pieces Ezekiel bread with almondbutter, cashew butter or 1/4 avocado3-4 whole eggs,2 pieces of bacon,1/3 cup oatswith 1 tbsp honeyTake Arnold Iron Packwith this mealTake Arnold Iron Packwith this mealPost WorkoutMeal 2Meal 3Take 1 scoop Arnold Iron Cre3with 6-8 oz waterthen 2 scoops Arnold Iron Mass with12-16 oz whole milk of choice(unsweetened)10 ounces of grilled meat(Fish or Red Meat recommended),1 cup of veggies or large salad. Serve saladwith olive oil, avocado oil,or macadamia nut oil,2-3 oz almonds, walnuts or cashews1-2 sweet potatoes2 scoops Arnold Iron Mass with 12-16 ozwhole milk of choice (unsweetened)Take 1 scoop Arnold Iron Pumpwith 8-10 oz during warm up
ARNOLD BLUEPRINT: MASS PHASE 2 DIETMeal 4Meal 512 ounces of grilled meat(lean meat recommended),1-2 cups of veggiesor large salad with olive oil ormacadamia nut oil,1-2 cup brown rice2 cups full-fat cottage cheese,2-3 oz serving almonds,walnut or cashewsBedtimeSaturday Cheat MealTake 1 scoopArnold Iron Dreamwith 6-8 oz waterright before bedHere, go to your favorite cheat food: pizza,hamburger and fries, etc. Just make sureyou’re keeping it to one meal on Saturdayeach week, preferably post-workout.Enjoy your cheat day!
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 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 PACK ULTIMATEALPHA MALETRAINING PACK* FOUNDATION OF YOUR TRAINING REGIMEN* SUPPORTS MUSCLE BUILDING, RECOVERY& PERFORMANCE* SUPPORTS OPTIMAL JOINT & BONE HEALTH* 2013 MUSCLEPHARM Corp.* These statements have not been evaluated by the Food and Drug Administration.This product is not intended to diagnose, treat, cure or prevent any disease.
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.20140226 v1.1
ARNOLD BLUEPRINT: MASS PHASE 2 DIET Gym Take 1 scoop Arnold Iron Pump with 8-10 oz during warm up Post Workout Take 1 scoop Arnold Iron Cre3 with 6-8 oz water then 2 scoops Arnold Iron Mass with 12-16 oz whole milk of choice (unsweetened) Meal 1 - Option 1 EARLY MORNING 3-4 whole eggs, 2 pieces of bacon, 1-2 pieces Ezekiel bread with almond
