Bodybuilding.com’s Arnold’s Blueprint Trainer – Day 9 – Shoulders & Arms

arnold-blueprint_day19_graphics-1Greetings, all.

Busy day today, and it’s almost time for some super buff sleep, so I’m gonna keep this update short. I promise to get into something a little meatier tomorrow.

Alrighty, let’s get it.

Pre-Workout: 2 scoops of C&C Muscle Milk, 5g of Creatine.

Intra-Workout: 24oz of Gatorade, 1 scoop of BCAA with 4:1:1 profile.

Over-Head Press – 135×5, 5, 5, 5, 5

Dumbbell Press – 40×8, 45×6, 50×4, 60×3
SUPERSET WITH
Barbell Front Raise – 30×8, 6, 4, 35×4

Lateral Raise – 20×8,6, 25×4, 3
SUPERSET WITH
Cable Upright Row – 70×8, 80×7, 90×4, 100×3

Preacher Machine – 125×3, 95×4, 65×5, 40×6, 30×7, 20×8, 15×9, 10×10

These are all done back to back, starting with the heaviest.

Sitting Cable Curls – 40×8, 50×6, 60×4, 70×3
SUPERSET WITH
Hammer Curls – 20×8, 30×6, 35×4, 40×5

Bodyweight Dips – 8, 6, 4, 3

Cable Skullcrushers – 120×8, 130×8, 140×7, 150×7
SUPERSET WITH
Double Single-Arm Pressdown – 17.5×10, 22.5×8, 25×6, 6

Forearm Roller – 10lb for 4 sets of rolling up and letting it down.
SUPERSET WITH
Forearm Curls – 70, 70, Reverse Curls – 50×6, 60×3-50×4-30×6

For the first two sets I did Forearm Curls, then the last two I did Reverse Curls, with the final set being a drop set.

Hammer Strength Ab Crunch Machine Deal – 40lbs for 4 sets of 8

Incline Walk – 20 minutes

Post-Workout: 30g of Whey Isolate, 5g of Creatine.

Falling in love with this program all over again. Just some golden age workouts.

Alright, your boy is out of here. I’ll see you guys tomorrow for a leg workout so fantastic, Marvel comics is gonna sue it for copyright infringement.

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