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Upper

Arnold Blueprint to Mass - Chest & Back (Day 1)

Chest and back, built on 5 × 30/12/10/8/6 pyramid sets with 45 seconds rest.

  • Abdominals
  • Biceps
  • Chest
  • Forearms
  • Lats
  • Middle Back
  • Shoulders
  • Triceps

The workout

  1. Flat barbell bench press5 × 30, 12, 10, 8, 6
  2. Low-angle incline barbell bench press5 × 30, 12, 10, 8, 6
  3. Dumbbell fly (superset)5 × 30, 12, 10, 8, 6
  4. Straight-arm dumbbell pullover (superset)5 × 30, 12, 10, 8, 6
  5. Wide-grip chin-up4 × 6+
  6. Bent-over barbell row (superset)5 × 30, 12, 10, 8, 6
  7. Bent-over two-dumbbell row (superset)5 × 30, 12, 10, 8, 6
  8. Hanging leg raise5 × 25
Try it in the app
Credit where it is due

This workout was adapted from Blueprint to Mass Day 1 on SixPackSmackdown.