’s Arnold’s Blueprint For Mass – Day 22 – Shoulders & Arms

arnold-bicep-curl-arm-blaster1Greetings all.

Your boy is mobbing all sorts of cinnamon rolls, and he’s going to be lazy and simply make this update about the workout today, which was about as high-volume as you can get without being insane. Seriously, the volume knob on the workout went to 12. Yeah, 12.

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 a 4:1:1 profile.

All rest periods are 45 seconds unless otherwise noted.

Clean & Press – 65×5, 75×5, 85×5, 100×5, 110×5

My rest periods were around 2 minutes for these. I’ve been after a goal of 135 for a set of 5 for a while now. 110lb felt pretty light, but was by no means easy. It’ll probably take me a few months to nab it.

Standing Dumbbell Press – 20×20, 30×15, 35×12, 40×10
Barbell Front Raise – 20×10, 10, 10, 10

Shoulder Lateral Raise – 10×20, 15, 15×12, 10
Cable Upright Row – 40×15 30×5, 30×10 20×5, 20×12, 10

For the first two sets of the Cable Upright Row my shoulders were toast and I couldn’t get the number of reps needed with it, so I had to drop it 10lbs and finish.

Barbell Curl – 30×20, 15, 40×12, 10

Sitting Cable Curl – 30×10 15×10, 20×20, 25×12, 30×10
Machine Preacher Curl – 35×10 15×10, 15×15, 30×12, 40×10

For the first set on both of these bad boys, I over shot it and had to drop the weight and make up the extras.

Machine Dips – 137×20, 151×15, 165×12, 180×10

Rope Skull Crushers – 50×20, 60×15, 70×12, 80×10
Rope Pressdown – 50×10 30×10, 30×15, 12, 10

Forearm Roller – 10×2 sets of up & down, 2 sets of up & down, 2 sets of up & down
Reverse Barbell Curl – 30×8, 8 8

Standard Walk – 45 minutes

Post-Workout: 40g of Whey Isolate, 5g of Creatine.

The rep scheme on this workout was crazy. I rarely work above the 10 rep scheme, so doing 57 reps per exercise, with supersets was a hell of a workload. I dug it though, because the pump is great, and it’s an awesome burn. It’s very tiring though, as I was wiped out hours ago.

Alright, buckshots, your boy is out of here for the day. I’ll see you guys tomorrow for a leg workout so legendary, there’s rumor it’s going to be the script for the final Conan movie.


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