Watch This Bodybuilder Get Wrecked by Arnold Schwarzenegger\u2019s ‘Blueprint’ Workout

Fitness YouTuber Aseel Soueid regularly experiments with the workouts and diet plans favored by some of the world’s swolest stars, including Mark Wahlberg and John Cena. In his most recent video, Aseel takes on the bodybuilding “blueprint” espoused by none other than former Mr. Olympia himself, Arnold Schwarzenegger.

This training program consists of 14 compound exercises covering the chest, back, shoulders, arms, and legs. While Arnold would typically dedicate a session to just one or two body areas, Aseel decides to try an exhausting full-body version of this workout, performing drop-sets and reverse-pyramid sets of each exercise.

For the first move, the bench press, he starts at 225 pounds, and reduces the weight on the second and third sets, keeping rest time between rounds at a minimum. “I’m not used to doing reverse pyramid training, triple dropset like that,” he says, anticipating a grueling experience ahead.

Next is the dumbbell fly, one of Arnold’s preferred chest accessory exercises, which Aseel performs for 3 sets of 15, followed by bent over T-bar rows. He does these in a drop-set, starting with 3 plates and working down to 2, then 1. “3 sets in that fast shift will absolutely kick your butt,” he says.

For the barbell bicep curl, Aseel lifts 125 pounds for 2 reps, drops 10 pounds for 3 more reps, then reduces the weight by a further 10 pounds for 3 reps. He then performs 3 sets of 15 dumbbell concentration curls, 3 sets of 25 close grip bench press, and 3 sets of 15 tricep rope pushdowns.

After that, it’s 3 sets of 8 Arnold press (coined by the man himself), and the dumbbell lateral raise. Aseel does the side and front-facing versions of this move, then performs an incline variation. “I definitely recommend you lighten the load on that one,” he says.

Moving onto the legs, Aseel does a barbell squat, which Arnold has described as the best leg-building exercise, and then 3 super-sets of 20 leg extensions and lying hamstring curls, an intense ordeal which “makes me feel like I need to cry, shit, bleed, and throw up, all at the same time.” Finally, he finishes strong with dumbbell walking lunges (3 sets AMRAP).

“I did enjoy that Arnold Schwarzenegger only likes to focus on compound exercises, he does not waste time in the gym, which is awesome. Whether you’re an Olympian, or a natural athlete, it does not matter, always focus on what matters in the gym; get stronger, and progress on that.”

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