Arnold Schwarzenegger's Blueprint To Mass | Day 2: Shoulders & Arms

Exercise 1

Clean and Press

Equipment: Barbells

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5 Sets

25 Reps

45" Rest

Exercise 2

Standing Dumbbell Press

Equipment: Dumbbells

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SUPERSET A: 5 Sets

30, 12, 10, 8, 6 Reps

45" Rest

Exercise 3

Front Dumbbell Raise

Equipment: Dumbbells

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SUPERSET A: 5 Sets

30, 12, 10, 8, 6 Reps

45" Rest

Exercise 4

Side Lateral Raise

Equipment: Dumbbells

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SUPERSET B: 5 Sets

30, 12, 10, 8, 6 Reps

45" Rest

Exercise 5

Upright Barbell Row

Equipment: Barbells

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SUPERSET B: 5 Sets

30, 12, 10, 8, 6 Reps

45" Rest

Exercise 6

Barbell Curl

Equipment: Barbells

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5 Sets

30, 12, 10, 8, 6 Reps

45" Rest

Exercise 7

Incline Dumbbell Curl

Equipment: Dumbbells

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SUPERSET C: 5 Sets

30, 12, 10, 8, 6 Reps

45" Rest

Exercise 8

Concentration Curls

Equipment: Dumbbells

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SUPERSET C: 5 Sets

30, 12, 10, 8, 6 Reps

45" Rest

Exercise 9

Close-Grip Barbell Bench Press

Equipment: Barbells

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5 Sets

30, 12, 10, 8, 6 Reps

45" Rest

Exercise 10

Lying Triceps Press

Equipment: E-Z Curl Bar

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SUPERSET D: 5 Sets

30, 12, 10, 8, 6 Reps

45" Rest

Exercise 11

Dumbbell One-Arm Triceps Extension

Equipment: Dumbbells

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SUPERSET D: 5 Sets

30, 12, 10, 8, 6 Reps

45" Rest

Exercise 12

Palms-Up Barbell Wrist Curl Over A Bench

Equipment: Barbells

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Palms-Up Barbell Wrist Curl Over A Bench

SUPERSET E: 5 Sets

30, 12, 10, 8, 6 Reps

45" Rest

Exercise 13

Palms-Down Wrist Curl Over A Bench

Equipment: Barbells

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SUPERSET E: 5 Sets

30, 12, 10, 8, 6 Reps

45" Rest

Exercise 14

Decline Crunch

Equipment: Body Only

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5 Sets

25 Reps

45" Rest

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Day 2: Shoulders & Arms

Clean and Press

Standing Dumbbell Press

Front Dumbbell Raise

Side Lateral Raise

Upright Barbell Row

Barbell Curl

Incline Dumbbell Curl

Concentration Curls

Close-Grip Barbell Bench Press

Lying Triceps Press

Dumbbell One-Arm Triceps Extension

Palms-Up Barbell Wrist Curl Over A Bench

Palms-Down Wrist Curl Over A Bench

Decline Crunch

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Workouts

Health & Fitness

Women

Nutrition

Fitness Calculators

Workout Plans

Workouts

Protein

Pre/Post Workout

Gainers

Protein Foods

Workout Essentials