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Arnold Blueprint to Mass - Shoulders & Arms (Day 2)

Shoulders, arms, and abs, built on 5 × 30/12/10/8/6 pyramid sets with 45 seconds rest.

• Abdominals
• Biceps
• Calves
• Chest
• Forearms
• Glutes
• Hamstrings
• Lower Back
• Middle Back
• Quadriceps
• Shoulders
• Traps
• Triceps

The workout

1. Clean and press5 × 5
2. Standing dumbbell press (superset)5 × 30, 12, 10, 8, 6
3. Front dumbbell raise (superset)5 × 30, 12, 10, 8, 6
4. Side lateral raise (superset)5 × 30, 12, 10, 8, 6
5. Upright barbell row (superset)5 × 30, 12, 10, 8, 6
6. Barbell curl5 × 30, 12, 10, 8, 6
7. Incline dumbbell curl (superset)5 × 30, 12, 10, 8, 6
8. Concentration curl (superset)5 × 30, 12, 10, 8, 6
9. Close-grip bench press5 × 30, 12, 10, 8, 6
10. Skull crusher (superset)5 × 30, 12, 10, 8, 6
11. One-arm dumbbell triceps extension (superset)5 × 30, 12, 10, 8, 6
12. Palms-up barbell wrist curl (superset)5 × 30, 12, 10, 8, 6
13. Palms-down wrist curl (superset)5 × 30, 12, 10, 8, 6
14. Decline sit-up5 × 25