SQUATS: 8 Sets of 8 Reps, WEEK 4: Max-Out-Method STRAIGHT-LEG DEADLIFTS: 6 Sets of 6 Reps DEADLIFTS: 3 Sets of 4 Reps LUNGES: 4 Sets of 4 Reps SUPERSET: 5 Sets of 20 Reps STANDING CALVES: 10 Sets of 10 Reps WRIST CURLS: 5 SETS OF 12 REPS REVERSE WRIST CURLS: 5 SETS OF 12 REPSġ SQUATS 2 STRAIGHT-LEG DEADLIFTS 3 LUNGES 4 SUPERSET: LEG EXTENSION W/ LEG CURLS 5 STANDING CALVES WEEK 1: 8 sets of 8 reps WEEK 2: 1-10 METHOD WEEK 3: 1-10 METHOD WEEK 4: 8 sets of 8 reps SUPERSET: 5 sets of 15 repsĪRMS | FOREARMS PHASE 2: TUE / FRI EXERCISEġ SUPERSET: WRIST CURLS W/REVERS WRIST CURLS TUE EXERCISE 1 CLOSE-GRIP BENCH 2 SUPERSET: PUSH-DOWNS AND ONE-ARM OVERHEAD DUMBBELL EXTENSION SHOULDERS PHASE 2: TUE / FRI TUE EXERCISEġ MILITARY PRESS 2 SUPERSET: ARNOLD PRESS W/ LATERAL RAISES 3 SUPERSET: HEAVY UPRIGHT ROWS W/ BENT-OVER REAR DELT FLYESīEHIND-THE-NECK: 10 Sets of 4 Reps SUPERSET - ARNOLD PRESS/LATERAL RAISES: 5 Sets of 8 Reps HEAVY UPRIGHT ROWS: 5 Sets of 6 Reps BENT-OVER REAR DELT FLYES: 5 Sets of 12 Repsġ BEHIND-THE-NECK 2 SUPERSET: ARNOLD PRESS W/ LATERAL RAISES 3 SUPERSET: HEAVY UPRIGHT ROWS W/ BENT-OVER REAR DELT FLYESĪRMS | BICEPS PHASE 2: TUE / FRI EXERCISEġ BARBELL CURLS 2 SUPERSET: CONCENTRATION CURLS W/ SEATED TWO-ARM DUMBBELL CURLSīARBELL CURLS: 5 Sets of 8 Reps and 3 sets of 5 reps SUPERSET: 5 Sets of 6 repsĪRMS | TRICEPS PHASE 2: TUE / FRI TUE EXERCISEġ CLOSE-GRIP BENCH 2 SUPERSET: BARBELL SKULL CRUSHERS W/BODYWEIGHT SKULL-CRUSHERS WIDE GRIP CHIN UPS: u0 Reps Total Add weight if Needed SUPERSET: 8 Sets of 8 Reps INCLINE BARBELL BENCH PRESS: 10 Sets of 4 RepsĪfter Completing required reps in Week 2 on Incline Barbell Bench Press, use the Stripping Method/Shocking PrincipleįLAT BARBELL BENCH PRESS: 5 Sets of 6 Reps SUPERSET: 5 Sets of 12 Repsġ WIDE GRIP CHIN UPS 2 SUPERSET 2 OF THE FOLLOWING: BENT-OVER ROWS DUMBBELL ROWS T-BAR ROWS Iron Cre3 & Iron Pump Iron Mass with MilkĪRNOLD BLUEPRINT: MASS PHASE 2 | WORKOUTSįollow the rep ranges below unless listed otherwiseġ INCLINE BARBELL BENCH PRESS 2 FLAT BARBELL BENCH PRESS 3 SUPERSET: DUMBBELL FLYES W/CABLE CROSSOVERS Meat, Veggies or salad, Almonds, Sweet Potatoes Shoulders, Biceps, Triceps, Forearms, Abs Shoulders, Biceps, Triceps, Forearms, Abs Shoulders, Biceps, Triceps, Forearms, Abs Shoulders, Biceps, Triceps, Forearms, Abs
Cross the workout off as you complete them and track your own progress. Use this as a quick reference to the Arnold Schwarzenegger Blueprint Guide to Mass. ARNOLD SCHWARZENEGGER BLUEPRINT: GUIDE TO MASS PHASE TWO OVERVIEW
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