Arnold Schwarzenegger's Blueprint To Cut: Day 13

Just because this shoulder workout is high on volume doesn't mean you can go light on the weights!

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Only do this shoulder-specific workout once each week—your shoulders are already getting worked during your chest, back, and arm exercises. But that information doesn't give you leave to go easy! Nothing looks better than shoulders that are ripped to shreds.

The Arnold press is an overhead press that begins with your hands facing your body in the bottom position. You turn your wrists as you raise the weights, a movement that puts more emphasis on the front delts than the standard overhead dumbbell press does. Take a look back to the past and crush this classic lift in a pyramid format. Increase the weight as the reps go down.


Barbell Shoulder Press

4 sets of 5-6 reps
Barbell Shoulder Press Barbell Shoulder Press


Arnold Dumbbell Press

5 sets of 10, 8, 6, 6, 8 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Upright Barbell Row

5 sets of 8-10 reps
Upright Barbell Row Upright Barbell Row


Side Lateral Raise

3 sets of 10-12 reps
Side Lateral Raise Side Lateral Raise

Seated Bent-Over Rear Delt Raise

3 sets of 10-12 reps (run the rack on last set)
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise
Note: Take a drink of water (30-45 seconds) between sets

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