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Day 33: Shoulders & Arms

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

Standing Barbell Press Behind Neck

Equipment: Barbells

Standing Barbell Press Behind Neck

10 Sets

4 Reps

Arnold Dumbbell Press

Equipment: Dumbbells

Arnold Dumbbell Press

SUPERSET A: 5 Sets

8 Reps

Side Lateral Raise

Equipment: Dumbbells

Side Lateral Raise

SUPERSET A: 5 Sets

8 Reps

Standing Dumbbell Upright Row

Equipment: Dumbbells

Standing Dumbbell Upright Row

SUPERSET B: 5 Sets

6 Reps

Seated Bent-Over Rear Delt Raise

Equipment: Dumbbells

Seated Bent-Over Rear Delt Raise

SUPERSET B: 5 Sets

12 Reps

Barbell Curl

Equipment: Barbells

Barbell Curl

5 sets of 8 reps then 3 sets of 5 reps Sets

Concentration Curls

Equipment: Dumbbells

Concentration Curls

SUPERSET C: 5 Sets

6 Reps

Seated Dumbbell Curl

Equipment: Dumbbells

Seated Dumbbell Curl

SUPERSET C: 5 Sets

6 Reps

Close-Grip Barbell Bench Press

Equipment: Barbells

Close-Grip Barbell Bench Press

8 Sets

8 Reps

Triceps Pushdown

Equipment: Cable

Triceps Pushdown

SUPERSET D: 5 Sets

15 Reps

Body Tricep Press

Equipment: Body Only

Body Tricep Press

SUPERSET D: 5 Sets

15 Reps

Palms-Up Barbell Wrist Curl Over A Bench

Equipment: Barbells

Palms-Up Barbell Wrist Curl Over A Bench

SUPERSET E: 5 Sets

12 Reps

Palms-Down Wrist Curl Over A Bench

Equipment: Barbells

Palms-Down Wrist Curl Over A Bench

SUPERSET E: 5 Sets

12 Reps

Decline Crunch

Equipment: Body Only

Decline Crunch

5 Sets

25 Reps

Workouts Tips

Note:Max out on one major exercise.

Day 32: Chest & BackWorkout Plan Day 34: LegsWorkout Plan

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