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Day 51: Shoulders & Arms

Arnold Schwarzenegger’s Blueprint To Mass by MusclePharm / Workout Plan
  • Program Overview
  • Previous Workout
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Exercise 1

Standing Military Press

Barbells
View Details
Standing Military Press
10
4
Exercise 2

Arnold Dumbbell Press

Dumbbells
View Details
Arnold Dumbbell Press
SUPERSET A: 5
8
A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise.
Exercise 3

Side Lateral Raise

Dumbbells
View Details
Side Lateral Raise
SUPERSET A: 5
8
A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise.
Exercise 4

Standing Dumbbell Upright Row

Dumbbells
View Details
Standing Dumbbell Upright Row
SUPERSET B: 5
6
A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise.
Exercise 5

Seated Bent-Over Rear Delt Raise

Dumbbells
View Details
Seated Bent-Over Rear Delt Raise
SUPERSET B: 5
12
A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise.
Exercise 6

Barbell Curl

Barbells
View Details
Barbell Curl
5 sets of 8 reps then 3 sets of 5 reps
Exercise 7

Concentration Curls

Dumbbells
View Details
Concentration Curls
SUPERSET C: 5
6
A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise.
Exercise 8

Seated Dumbbell Curl

Dumbbells
View Details
Seated Dumbbell Curl
SUPERSET C: 5
6
A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise.
Exercise 9

Close-Grip Barbell Bench Press

Barbells
View Details
Close-Grip Barbell Bench Press
8
8
Exercise 10

EZ-Bar Skullcrusher

E-Z Curl Bar
View Details
EZ-Bar Skullcrusher
SUPERSET D: 5
15
A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise.
Exercise 11

Dumbbell One-Arm Triceps Extension

Dumbbells
View Details
Dumbbell One-Arm Triceps Extension
SUPERSET D: 5
15
A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise.
Exercise 12

Palms-Up Barbell Wrist Curl Over A Bench

Barbells
View Details
Palms-Up Barbell Wrist Curl Over A Bench
SUPERSET E: 5
12
A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise.
Exercise 13

Palms-Down Wrist Curl Over A Bench

Barbells
View Details
Palms-Down Wrist Curl Over A Bench
SUPERSET E: 5
12
A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise.
Exercise 14

Decline Crunch

Body Only
View Details
Decline Crunch
5
25
  • Program Overview
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    • Health & Fitness

      • Crossfit
      • Lifestyle
      • Powerlifting
      • Running
      • Stretching
      • Training
      • Yoga

    • Women

      • Women Lifestyle
      • Women Transformation
      • Women Workout

    • Nutrition

      • Supplement Guide
      • Nutrition Tips

    • Fitness Calculators

      • One-Rep Max (One-RM) Calculator
      • Body Mass Index (BMI)
      • Body Fat Index
      • Daily Calorie Intake
      • Calories Burned
  • Workouts

    • Workout Plans

      • Arnold Schwarzenegger’s Blueprint To Mass by MusclePharm
      • 12-Week Muscle-Building Plan by Kris Gethin
      • Get Swole: 5 Phase Muscles Building Training by Musclepharm
      • Arnold Schwarzenegger’s Blueprint To Cuts by Musclepharm
      • Davey Fisher – Cutting Program
      • Jim stoppani’s 6-Week Shred Training
      • John gaines – Mass Building Program

    • Workouts

  • Exercises
  • Store

    • Protein

      • Whey Protein
      • Whey Protein Isolate
      • Raw Whey
      • Raw Whey Isolate
      • Protein Blends
      • Hydrolyzed Whey
      • Casein Proteins

    • Pre/Post Workout

      • Pre-workout
      • Post Workout
      • Amino Acids/BCAAs
      • Glutamine
      • Carnitine
      • Creatine
      • Carb Blends
      • Electrolytes
      • Nitric Oxide
      • Citrulline Malate

    • Gainers

      • Mass Gainer
      • Lean mass gainer
      • Weight Gainer

    • Protein Foods

      • Protein Bars
      • Peanut Butter
      • Protein Cookies
      • Apple Cider Vinegar

    • Workout Essentials

      • Testosterone Support
      • Multivitamins
      • Fat Burner
      • Omega/Fish Oil
      • ZMA
      • Other Support
  • Trainers
  • Contacts
    • Contact Us
    • Submit Your Article