Arnold’s BluePrint – Day 5 – Shoulders & Arms 2


Pre-Workout: Same as always.

Warmed up with rotator cuff lifts something everyone should do before shoulder & chest workouts, along with some lateral raises. Since the first thing up is military presses, heavy style, I went with Hammer Strength this time around since Monday I did barbell. Gotta be damn careful with your shoulders, so make sure to ease up on them with machine work.  All shoulder movements are standing, unless otherwise noted.

Hammer Strength Shoulder Press: 90×4, 140x 4, 4, 160x 4, 4, 180x 4, 4, 230x 4, 4, 270x 2&1/2 reps. I’d never been able to move 6 plates before, so to get 2 and a half reps was awesome.

Arnold Press: 30×8, 8, 8, 25×8
Lateral Raise: 7.5×8, 8, 8, 8

Snatch Grip High Pull: 85×6, 6, 6, 6
Rear Delt Raise: 10×12, 12, 12, 12

I’m suppose to go straight bar, but I can’t, it starts to hurt my wrist.

EZ Bar Curls: 5 sets of 8, then 3 sets of 5. 40, 40, 50, 50, 40, 50, 40, 50. 70 for 3 sets of 5.

Hammer Strength Preacher Curls: 55×6, 6, 6, 6
Sitting Alternate Dumbell Curl: 25×6, 6, 6, 6

Smith Machine Close Grip Bench: 90 for 8 sets of 8

Pressdown: 35x 15 for 5 sets
Skull-Crushers: 20x 15 for 5 sets

Phase 2 of this program is super volume heavy. Pushing my workouts to an hour, hour and 20. I do love it though. The bi-line to the program is “create your greatest physique”, and it’s damn true. I’ve never looked better, or been stronger. For me, 6 days a week, every bodypart twice a week with short rest periods is the key.

Post workout is the usual.

I then did my 20 minutes on the incline.

‘Of The Day’:

Padilla1Today’s bodybuilder is arguably the greatest of all time under 5’5, the man known as Danny “The Giant Killer” Padilla. Standing at 5″2, Padilla is a former Mr. America, as well as Mr. Universe. He would have been involved heavily in the film Pumping Iron, however, when they arrived in Africa, he was bumped for Mike Katz. Since Katz was retiring, they wanted to give him another shot at the Mr. Universe title. Padilla then tried to get on Portugal’s team, since he was born there and felt he could win, no problem. However, Weider and the IFBB had him disqualified in order to avoid the embarrassment. The result, all his footage, save for one scene was cut from Pumping Iron. All you see now is when he’s talking about Franco’s lat spread with Arnold.
Speaking of Franco, Danny, along with another guy I’ve spoken about, Tom Platz, were favorites to win the 1981 Mr. Olympia. His entire career, Danny was often accused of getting by on his fantastic genetics, shape, and proportion, and never really dialing in his conditioning. Well, come the 1981 Mr. Olympia, when many of the bigger guys were sitting it out due to the controversy of the year before, Danny went for it. Bringing a condition no one had seen on him before, he entered, and many had him pegged to win. Of course, he ended up taking an insulting 5th, while Franco went on to win the most controversial Mr. Olympia contest of all time.
Danny deserves as much recognition as any of the other legends for being one of the all time greatest.

SuperTraining.TV’s Backyard Meet of the Century.

This is a hell of a video. Some of the greatest lifters in the world squatting & deadlifting with commentary by Mark Bell, one of the greatest lifting coaches in the world. Definitely worth your time.


~ by Caliber Winfield on June 12, 2014.

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