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Arnold Split - Shoulders & Arms (Day 2)

Shoulders and arms. 4 × 10 on the clean and press, 3 × 10 on everything else.

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

The workout

1. Clean and press4 × 10
2. Dumbbell lateral raise3 × 10
3. Upright barbell row3 × 10
4. Standing military press3 × 10
5. Wide-grip standing barbell curl3 × 10
6. Seated dumbbell curl3 × 10
7. Close-grip barbell bench press3 × 10
8. Standing overhead barbell triceps extension3 × 10
9. Palms-up barbell wrist curl3 × 10
10. Palms-down wrist curl3 × 10
11. Reverse crunch5 × 25