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Day 11: Chest & Back

Arnold Schwarzenegger’s Blueprint To Mass by MusclePharm / Workout Plan

Barbell Bench Press - Medium Grip

Equipment: Barbells

Barbell Bench Press - Medium Grip

5 Sets

30, 8, 6, 4, 2 Reps

45" Rest

Barbell Incline Bench Press Medium-Grip

Equipment: Barbells

Barbell Incline Bench Press Medium-Grip

5 Sets

30, 8, 6, 4, 2 Reps

45" Rest

Dumbbell Flyes

Equipment: Dumbbells

Dumbbell Flyes

SUPERSET A: 5 Sets

30, 8, 6, 4, 2 Reps

45" Rest

Straight-Arm Dumbbell Pullover

Equipment: Dumbbells

Straight-Arm Dumbbell Pullover

SUPERSET A: 5 Sets

30, 8, 6, 4, 2 Reps

45" Rest

Chin-Up

Equipment: Body Only

Chin-Up

4 sets to failure Sets

45" Rest

Bent Over Barbell Row

Equipment: Barbells

Bent Over Barbell Row

SUPERSET B: 5 Sets

30, 8, 6, 4, 2 Reps

45" Rest

Bent Over Two-Dumbbell Row

Equipment: Dumbbells

Bent Over Two-Dumbbell Row

SUPERSET B: 5 Sets

30, 8, 6, 4, 2 Reps

45" Rest

Hanging Leg Raise

Equipment: Body Only

Hanging Leg Raise

5 Sets

25 Reps

45" Rest

Day 10: LegsWorkout Plan Day 12: Shoulders & ArmsWorkout Plan

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