Monday: Chest (34) Sets/reps Weight

new arnold workout
Monday
9-19-21 305 435
Chest (34) sets/reps weight
bench(9) 30, 8,6,4,2 135/315,335,365,385

inclinebench (6) 30,5x12 135, 225,235
decline(3) 3x5 315,365,365
dumbell Bench 3x8 100
flys(6) 30,12,12,10,10,8 20,,40,40,45,50
pullovers (5) 30,15,12,12,10 20,40,80,80,80,
dips(5) 12,12,10,8,6 bw10,10,10,cw150-10
Back(24)
wide grip pulldowns (5) 15,12,10,8,8 110,150,

closegrip pulldowns (4) 12,10,8,8 120
vbarr rows (5) 30,12,12,10,10 45,90,135,180,225
bent barbell row (5) 30,12,12,10,10 x
seated cable rows (5) 30,12,12,10,10 x
Calves (12)
donkey calf raises (4) 4x12
standing calf raises (4) 4x12
seated calf raises (4) 4x12
Abs (8)
decline situps (4) 4x25
seated leg tucks(4) 4x25
Cardio
Tuesday 9-21-21 406 304

shoulders sets/reps
shoulder press back 30,12,10,8,8 45,,135,145,165,165
later raises 30,12,12,10,8 3,,20,20,25,30
shoulder press front 30,12,10,10,8 45,,135,155,155,175

bent raises 30,12,12,10,8 3,,15,15,17.5,20
shrugs 30,12,10,10,8 135,,,315,405,405,495

upright rows singles 30,12,10,10,8 45,,,,65,75,75,85
facepulls 12,10,10,8 140150150160,
plate holds 12,12,12,10 25,25,25,35
bis tris
barbell curls 30,4x10 20,,,,65,
nosebreakers 30 4x10 25,,,95,115,115,115,
Dumbell curls 30, 4x10 5,,,3030,30,30,

pushdowns 30, 4x 10 50,,,180,180,190,200,,
incline curls 30, 4x10 5,,,20

rope extension 30, 4x10 60,180
concentration curls 30, 4x10 5,,15,

one arm extension 30, 4x10 25,30,30,40
bench dips x
forearms
abs
cardio
wed 9-22-21 304 420

bench(4) 30,3x4,3x8 145365315,

inclinebench (6) 30,8,6,4,2,1 135,,255,275,295,315
decline(3) 3x5 385,
dumbell Bench (3) 3x6 110,
flys(6) 30,12,12,10,10,8 20,,45,45,50,50,60
pullovers (4) 15,12,12,10 60,70,70,85
dips(5) 3x20 cw150-20,20,20
Back(24)
wide grip pulldowns (5) 15,,,10,10,10,10 110,,155

closegrip pulldowns (4) 4x10 125,
vbarr rows (5)
bent barbell row (5)
seated cable rows (5) 4x10 150,170,
Calves (12)
donkey calf raises (4)
standing calf raises (4)
seated calf raises (4)
Abs (8)
Cardio
Thursday 9-23-21 410 304

shoulders
shoulder press back 30,8,6,4,2 45,,165,195,215,235
later raises 30,,10,10,10,10, 3,,,25,25,25,25
shoulder press front 30,8,6,4,2,1 45,,175,205,225,245,265

bent raises 10,10,10,10 20,
shrugs 30,12,12,12,12 135,,,315

upright rows ma ezbar 30,12,10,10,8 30,,,,80,100,100,120
facepulls 30,12,10,10,8 140150150160,

plate holds 12,10,10,8 25,25,25,35
bis tris
ezbarbarbell curls 30,4x10 25bar,,,95

closegrip bench 30,,4x10 135,,225,,245,265,275
nosebreakers 30,,4x10 20,,,,125,

hammercurls 30,,,4x10 5,,25,30,35,40,
machine preachercurls 30,,4x10 100,,200

pushdowns 30,4x10 30,,50,60,70,,70
cable backcurls 30,4x10 10,,,20,30,30,40

rope extension 30,4x10 5,,40,40,40,40
bench dips
forearms
abs
cardio
fri 9-24-21 400 304

Chest (31) sets/reps
bench(4) 30,sl 3x4,,,8,12,12,12 145,,,405,,,315,275

inclinebench (6) 30,,4x12 145,,245
decline(3) 3x5 xx
dumbell Bench (3) 3x6 xx
flys machine 30,4x12 50,,,150
pullovers (4) 15,12,12,10 xx
dips(5) 3x20 150cw
Back(24)
wide grip pulldowns (5) 15,,,10,10,10,10

closegrip pulldowns (4) 4x10
vbarr rows (5)
seated cable rows (5) 4x10
Calves (12)
Abs (8)
Cardio
legs 9-28-21 303 415

squats 15,12,10,8,8,6 135,,225,275,315,315,385
leg press 3x5 10pl,,
front squat 12,10,10,8 135,155,155,175
hack squats 12,10,10,8 xx
leg extensions singles 4x10 120,,
leg curls seated 4x10 100,
calves legpress 4x12 6pl
calf raises seated 4x12
calf raises sm 4x12
9-29-21 410 302
bench(4) 30,sl 3x4,,,10,12,12,12

inclinebench (6) 30,,4x12
decline(3) 3x5
dumbell Bench (3) 3x5
flys machine 30,4x12
pullovers (4) 15,12,12,10
dips(5) 3x20
tris
closegrip bench 30,,,negs 3x5,,,4x10

nosebreakers 30,,4x10
vbar pushdowns 30 ,4x10
rope extensions 30,4x10
one arm extension 00-00
Calves (12)
Abs (8)
Cardio
9-30-21 410 303

shoulders sets/reps
shoulder press back 30,12,10,8,8
full front raises 30,12,12,10,8
shoulder press front 30,12,12,10,8

bent raises 30,12,12,10,8
hm press 5,5,5
lateral raises 8,8,8
shrugs 30,12,10,10,10
upright rows singles 30,12,10,10,10
facepulls 12,10,10,8
plate holds 12,12,12,10
bis
barbell curls 3x28s
Dumbell to hammer 3x5
behund back cable curls 3x10
hammer pully curls 3x10
forearms
abs
cardio
bench(9) 30, 5x12

inclinebench (6) 30,5x12
decline(3) 3x5
dumbell Bench 3x8
flys(6) 30,12,12,10,10,8
pullovers (5) 30,,12,12,10
dips(5) 12,12,10,8,6
tris
closegrip bench hm 30,,4x10

nosebreakers 3x8
vbar pushdowns 3x10
rope extensions single 3x00
one arm extension 00-00
Calves (12)
donkey calf raises (4) 4x12
standing calf raises (4) 4x12
seated calf raises (4) 4x12
Abs (8)
Cardio
legs 10-3-21 640 303
squats 15,12,10,8,8,6
leg press 3x5
front squat 12,10,10,8
leg extensions doublesingles 3x10
leg curls seated 3x10
calves legpress 4x12
calf raises sm 3x12
Back(24)

vbarr rows (5)
seated cable rows (5) 3x10
oulluos
10-7-21 400 304
bench(10,) 30,sl 3x5,6,6,,,8,12,12,1

inclinebench (6) 30,,8,6,4,2,1,
decline(3) 3x5
flys machine 30,4x8,
pullovers (4) 15,12,12,10
dips(5) 3x20
tris
closegrip bench hm 30,,,10,6,4,2

vbar pushdowns 3x5
rope extensions 8,8,8
one arm extension 3x10
triceps machin
sitting legpress 3x5

leg extensions 3x10
legcurls 3x10
Calves (12)
donkey calf raises (4) sitting legpress 3x12
standing calf raises (4) bw
Abs (8)
Cardio
legs 10-11-21 405 304
squats 15,8,8,8,8,6
leg press 3x5
front squat 12,10,10,8
calf raises sm 3x12
Back(24)

vbarr rows (5) 3x6
seated cable rows (5) 3x5 dumbell rows
pullups
10-5-21 405 303
weight Chest (31)
145,225,315,,,,405sl3x5,,315,280 bench(4)
145,,255 inclinebench (6)
405 decline(3)
110 dumbell Bench (3)
50,,,160 dumbell flys
peckdeckflyscablema pullovers (4)
150cw dips(5)
tris
135,,,185neg,,,225 closegrip bench

35,,115 nosebreakers
80,,200 vbar pushdowns
80,,150 rope extensions
50-5 one arm extension
Calves (12)
Abs (8)
decline situps (4)
seated leg tucks(4)
Cardio
10-6-21 410 303

shoulders
65,,135,155,175,195 shoulder press frint&bq
5,,20,20,25,30 full front raises
65,,135,145,175,205 machine prrss

5,,,,15,17.5,20,25 bent raises mach
90115115, hm press
25,25,25 lateral raises
135,,,315,405,405,405 shrugs
45,,,,65,75,75,75 upright rows singles
150,160,170 facepulls
25,25,25 plate holds
bis
20,,,,30,40, barbell curls
preacher crs
30,35,40 hammer
20,30,40 behund back cable curls
100,120,130-00 hammer pully curls
forearms
abs
cardio
10-1-21 410 304

weight
10-12-11 405
150,,,280 Chest (31)
145,245
x bench(4)
100 inclinebench (6)
20,,45,50,,55,,65 decline(3)
20,85,85,90 floorpresses
bw10,10,10,cw150-10 dumbell flys
pullovers (4)
dips(5)
bar,,45,,90,,135-5,5,5 tris
125
300 closegrip bench
80-00 nosebreakers
50-5 vbar pushdowns
rope extensions
one arm extension
Calves (12)
Abs (8)
decline situps (4)
seated leg tucks(4)
Cardio
135,,225,,315,,365,365,405, 10-13-21 405

10pl+25s,, shoulders
135,155,155,175 shoulder press back
245/125/125,, full front raises
110,120,130
6pl shoulder press front
90,115, bent raises
hm press
lateral raises
shrugs
110,,160 upright rows singles
130,,
90,135,180,225, facepulls
135,,155,,175,, plate holds
170
5,5,5 bis
barbell curls ezbar(30lb
Dumbell to hammer
behind back cable curls
preacher concentration curls sing

forearms
10-14-21 405
Chest (31)
155,,,405,,,315,285 bench(10,)
155,,275,295,,315,340,365 inclinebench (6)
xx decline(3)
120 dumbell Bench (3)
50,,,160,170,180,180, flys machine
xx pullovers (4)
150cw dips(5)
tris
135,,,225,,275,295,,315 closegrip bench hm

xx nosebreakers
255 vbar pushdowns
200 rope extensions
2hand90,100,,110 one arm extension
70,90,90-00 triceps machin
200,,200,200, sitting legpress

245 leg extensions
130,140,150 legcurls
Calves (12)
200 donkey calf raises (4)
15,15,15 standing calf raises (4)
Abs (8)
decline situps (4)
seated leg tucks(4)
Cardio
135,225,315,375,,415
11pl,
140160160180,
7pl,,
315
110,,170
150,
225,
100
sets/reps weight
30,,8,6 4,2,1,,8,2x12, 150,,315,345,365,,385,,405,,,315,280

30,,4x12 150,,260
3x5 405
3x5 110
30,4x10 15,,,60
30,,,4x10 15,,,85
3x20 150cw
30,,,4x10 135,,,225,,245,275,275,
30,,3x8 35,,135-8,8,8
30 ,3x10 80,,200,200,210
30,3x10 80,,160
3x10 25,30,35
4x25
4x25
sets/reps
8,6,4,2 135,155,175,195
30,8,6 6,4, 5,,,30,35,40,
12,12,12 200
10,10,10,10 100
5,5,5 x
8,8,8 x
30,12,10,10,10 435,,345,,255,,165,,,,,445,355,265,185
30,12,10,10,10 75,85
170,
8 35,
10,10,10,8, 45,65,85,105,125
10,10,,8, 45,65,85,105
6,5,4, 50,60,65,
3x10
10,10,10,5,4, 30,40,50,60,70,
sets/reps weight
30,,8,6 4,2,1,,8,2x12, 155,,315,345,365,,385,,410,,,315,285

30,,4x12 155,,265
3x5 x
3x5 275,295,315
30,4x10 50,,190ma
30,,,4x10 15,,,95-3×8
3x20 150cw
30,,,4x10
30,,3x8
30 ,3x10 210,210,210
30,3x10 80,,180
3x10 25,30,35
4x25
4x25
sets/reps
15,12,10,8,6,4,2, 135,,155,,175,185,205,,225,245
5,5,5, 25,30,35
15,12,10,8,6,4,2 135,155,175,,185,205,225,245
15,,12,10,8 15,20,25,30
5,5,5 45,90,,,135
5,5,5 35,40,40
30,12,10,10,10 135,225,315,405,,495,
15,12,10, 20ma,,40,60,80
12,10,10,8
12,12,12,10
10, 85
3x5 40,45,45,
3x10 20,30,40
5 50,60,
sets/reps weight
30,sl 3x5,6,6,,, 155,225,315,,,,415sl3x5,,315

,,8,6,4,2,1, ,275,295,315,335,355
3x5 x
3x4 x
3x10 ,,,190
15,12,12,10 lowercablecrosses 30,40,40,
3x20 150cw
hm3x8 275
30,,3x8 in benchpress 115,,135,
3x8 255,,
8,8,8
3x10 110-2hand-8,8,8
rope extensions front-100-20,20,20
3x5
3x10
3x10

bw
4x25
4x25
10-15-21 405 304
shoulders sets/reps
shoulder press back&back 5 155,175,175,
full front raises 5, 30,35,35
bent raises ma 10, 80,,90,100
machine press 10,1p,1p 205,,

lateral raises 5,5,5, 45,,50,50
shrugs 12,12 135,235,,315,405,

upright rows singles 10,10,10 100120,,140
facepulls 12,10,10,8 150,160,170

plate holds 12,12,12,10 25,25,25
bis
barbell curls 8,5,5,5 95,,115
Dumbell curls 3x5 50,
high cablecus 3x10 20,30,40
concentration curls 3x10 30,
forearms
abs
cardio
10-18-21 40 308
bench(4) 15,,,8,6 4,2,1,,8,2x12, 135,,315,365,385,405,,420,,315-10,10

inclinebench (6) 3x5 315,
decline(3) 3x5 405
floorpresses 3x5 x
dumbell flys 10,8 200ma,210,220,
pullovers (4) 30,,,4x10
dips(5) 3x20 150cw
tris
reverse grip bench 10,8,8, 225,275,
closegrip bench 30,,,4x10 x
vbar pushdowns 30 ,3x10 255
rope extensions 30,3x10 trima,,70,100
one arm extension 4,4,4, 55,,
Calves (12)
Abs (8)
10-19-21 405 305

shoulders sets/reps
shoulder press back 15,12,10,8,6,4,2, 135,,155,,185,205,225,255
full front raises 5,5,5,
shoulder press front 15,12,10,8,6,4,2 185,205,225,245,265,

bent raises ma10,8,6, 115,,125,145
hm press 5,5,5 145145155,

lateral raises 5,5,5 40,
shrugs sitting8,8,8 405,,

upright rows singles 8,6,6, 85,95,
facepulls 12,10,10,8
bis
barbell curls bar 10, 30,30,50,60,70,80,90,100,
hammer 3x5 55,60,60,
concentration curls incline10,8, 20,30,45,
preacher concentration curls sing 5 50,60,
forearms
legs 10-20-21 400 304
squats 3x5 405

leg press 3x5 11pl,
front squat 3x5 x
leg extensions doublesing3x10 245
leg curls seated 3x10 140,150,160
calves legpress 4x12 8pl,,
calf raises sm 3x12 bw
Back(24)
wide grip pulldowns (5) 15,,,10,10,10, 110,,175

vbarr rows (5) 3x6 235,,
bent barbell row (5) xx
seated cable rows (5) 3x5 dumbell rows 100
pullups
10-21-21 405 305

bench(10,) ,sl 3x4, 155,225,315,,,,425sl3x4,,315

inclinebench (6) ,,8,6,4,2,1, ,275,295,315,335,365
floorpress 3x5 315,325
decline(3) 3x5 x
dumbell Bench (3) 3x4 x
flys machine 3x8 220ma,225,,230
pullovers (4) 15,12,12,10 lowercablecrosses 30,40,40,
dips(5) 3x20 150cw
tris
closegrip bench hm sm3x8 295,

nosebreakers 30,,3x8 in benchpress 115,,135,
vbar pushdowns 3x8 x
rope extensions 8,8,8 200,,
one arm extension 3x10 110-2hand-8,8,8
triceps machin rope extensions front-100-20,20,20

leg extensions 3x10
legcurls 3x10
Calves (12)
Abs (8)
Cardio
10-22-23 410 305

shoulders sets/reps
shoulder press back 15,8,6,4,2,1 135,,155,,185,205,225,-4,245-2,265-1
full front raises 5,5,5, 30,35,35
shoulder press front x5 225-5,5,,245-3,,275-1

bent raises ma6,6,6 150ma,
hm press 5,5,5 machine press
shrugs sitting8,8,8
upright rows singles 8,6,6,
facepulls 10,8,6, 130,140,160,

bis
barbell curls bar 10, 30,30,50,60,70,80,90,100,
hammer 3x5 55,60,60,
concentration curls incline10,8, 20,30,45,
preacher concentration curls sing 5 50,60,
forearms
10-25-21 405 304

bench(10,) 8,6,4,2,1, 135,,225,315-8,345,375,395,425

inclinebench (6) 3x5 315-6,335-4,5
floorpress 3x5 335-5,,355-3,3
decline(3) 3x5 405,455-4,4

flys machine 3x8 230ma,,245-5,5,
pullovers (4) 15,12,12,10 lowercablecrosses 30,40,40,
dips(5) 3x20 150cw
tris
closegrip bench hm sm3x5 315,

nosebreakers 3x xx
vbar pushdowns 3x6 265,
rope extensions 12,10,10 150reg,,160,170
one arm extension 3x10 55-3,3,3
triceps machin rope extensions front-100-20,20,20

leg extensions 3x10
legcurls 3x10
Calves (12)
Abs (8)
Cardio
10-26-21 405 304

shoulders sets/reps
shoulder press back 8,6,4,2,1 205,225,,245,265,,275
full front raises 5,5,5, 35,
shoulder press front 8 6,4,2,1, 225,,245,265,,275,295

bent raises ma6,6,6 155,
hm press 5,5,5 machine press

shrugs 10,10,1p 315hm,,

upright rows singles mach8,6,6 140160,,170
facepulls 10,8,6, 130,140,160,

plate holds 45pl,
bis
barbell curls bar 10,
hammer 3x5
concentration curls incline10,8,

preacher concentration curls sing 5
forearms
10-29-21 405 305
bench(4) 15,,,11,,,3x4
negatives / pushoffs 1/5,3,3
inclinebench (6) 3x6
decline(3) 3x5
floorpresses 3x5
dumbell flys 7,7,7,
pullovers (4) 30,,,4x10
dips(5) 3x20
tris
reverse grip bench 3x
closegrip bench 30,,,4x10
nosebreakers 3x5,
vbar pushdowns 30 ,3x10
rope extensions 30,3x5,
one arm extension 4,4,4,
Calves (12)
Abs (8)
legs 11-1-21 405 303
squats 3x5
leg press 3x5
front squat 3x5
calf raises sm 3x12
Back(24)
wide grip pulldowns (5) 15,,,10,10,10,

vbarr rows (5) 3x6
pullups
11-2-21 545 303

bench(4) 15,,,8,6 4,2,1,,8,2x12,

floorpress 3x5
decline(3) 3x5
flys machine 3x8
pullovers (4) 15,12,12,10
dips(5) 3x20
tris
reverse grip bench 3x5
closegrip bench hm sm3x10
nosebreakers 3x
vbar pushdowns 3x6
triceps machin

leg extensions 3x10
legcurls 3x10
Calves (12)
Abs (8)
Cardio
11-3-21 405 306

shoulders sets/reps
shoulder press back 8,6,4,2,1
full front raises 5,5,5,
shoulder press front 8 6,4,2,1,

bent raises ma5,5,5
hm press 5,5,5
shrugs 3x6
upright rows singles mach8,6,6
facepulls 10,8,6,
plate holds
bis
hammer 3x5
concentration curls incline 10,8,
forearms
11-5-21 410 306

shoulders sets/reps
shoulder press back 3x5
full front raises 3x6
shoulder press front 3x5

bent raises ma8,8,8,
hm press 5,5,5
shrugs hm3x
upright rows singles 3x5
facepulls 10
plate holds
bis
preachercurls 3x5
hammer 3x5
high cablecurls 3x10
concentration curls incline 10,8,
forearms
11-6-21 515 304

bench(4) 3x5
floorpress 3x5
decline(3) 3x5
flys machine 3x8
pullovers (4) 15,12,12,10
dips(5) 3x20
tris
reverse grip bench 3x5
closegrip bench hm sm3x
nosebreakers 3x
vbar pushdowns 3x12
triceps machin

leg extensions 3x10
legcurls 3x10
Calves (12)
Abs (8)
legs 11-7-21 500 303
squats 3x5
leg press 3x5
front squat 3x5
calf raises sm 3x12
Back(24)
wide grip pulldowns (5) 15,,,10,10,10,

vbarr rows (5) 3x6
bent barbell row (5) 3x5
pullups
weight
135,,315-11,,,365-5,6,6,,,,end aftertris 135-30,40,

495/225,315,315,
315,
x
x
245ma,,
150cw
315,
x
135,
x
trima,,100,120,140
405
11pl,11pl,,11pl+25,
185,
245
140,150,160
8pl,,
bw
110,,190
150,
235,,
100
weight
135,,315-10,,,365,385,405,,430
ma155,
345
475
245-8,8,8,
lowercablecrosses 30,40,40,
150cw
315,335,355
225
xx
xx
180,

205,225,,245,265,,280
40,
225,,245,265,,285
160,
machine press
50,
495,
180,
225,
35,
225,
120,
x
100ma
495,
135sm
110,
30,30,40,50,60 70,80,90,
95
30,50,
weight
365,495-negativesx2
315,335,335,
x
245-8,8,8,
lowercablecrosses 30,40,40,
150cw
335,
275315315,
xx
200
200
410,
12pl,,
xx
245,,
170,,
8pl,,
x
bw
110,,190,
155,,
x
135,,225sm
100
11-8-21 405 304
bench(10,) ,sl 3x4, 155,225,315,,,,430sl3x3,,

inclinebench (6) ,,5,3,1, 315,335,355
floorpress 3x5 x
decline(3) 3x5 495,,405,,

flysdb 3x5 70,,
pullovers (4) 15,12,12,10 lowerdb25,,
dips(5) 3x20 150cw
tris
inclinerevgeip 3x8 225,245,
closegrip bench hm sm3x8
nosebreakers 30,,3x8 in benchpress 115,,135,
vbar pushdowns 3x00 200
rope extensions 8,8,8 x
one arm extension 3x10 x
triceps machin xx

leg extensions 3x10
legcurls 3x10
Calves (12)
Abs (8)
11-9-21 405 306

shoulders sets/reps
full front raises 5,4,4, 40,45,45
shoulder press front 6,4,4,4 225,,245,245,245

bent raises ma5,5,5 160
hm press 5,5,5 x
lateral raises 6,6,6, 110ma,
shrugs 3x6 495hm,,

upright rows singles 3x5sm 135,155,
facepulls 10,8,6, x
plate holds xx
bis
barbell curls bar 10,10,10 60
dbcurls 3x5, 50,

hammer 3x5 xx
machine curls 10,8, 50,
forearms
11-10-21 400 306

bench(4) 30,,,3x11 155,,,,315,,end aftertris 135-30,40,
negatives / pushoffs 1/5,3,3 xx
inclinebench (6) 3x10 275
decline(3) 3x5 x
floorpresses 3x5 x
dumbell flys 8,8,8 245ma,,
pullovers (4) 30,,,4x10 lowercable30,40,
dips(5) 3x20 150cw
tris
reverse grip bench 3x xx
closegrip bench 3x10 275hm
nosebreakers 3x5, x
vbar pushdowns 3x10rope 120
rope extensions 3x8 200,
one arm extension 3x10 30
Calves (12)
Abs (8)
11-11-21 355 306

shoulders sets/reps
cableside lateral raises 3x8 30,
shoulder press front 6,4,4,4 255,,

bent raises ma5,5,5 160
hm press 5,5,5 x
cablefrontlateral raises 3x8 30,
shrugs behind back 3x10 225

upright rows sm 3x5sm 165
facepulls 10,8,6, x
plate holds xx
bis
ezbar curls 3x6 115,,
cablecurls behindback 3x5, 50,

hammer 3x5 65,,
incline concentration curlssingles 10,20,30,40,
11-12-21 400 307

bench(10,) 3x4 385

inclinebench (6) 3x8 120ma
floorpress 3x5 x
decline(3) 3x5 xx
flysdb 3x10 245ma,
cablecross 3x8 80,,,,iner50,60,70
dips(5) 3x20 150cw
tris
inclinerevgeip 3x8 255
closegrip bench hm sm3x8 x
nosebreakers 30,,3x8 in benchpress x
vbar pushdowns 3x00
rope extensions 8,8,8 200
one arm extension 3x10 x
triceps machin xx
legs 11-15-21 405 307
squats 3x3 415,

leg press 3x3 12pl+25,
front squat 3x5 xx
leg extensions doublesinglesdoub3x10 245,,
leg curls seated 3x8 180,,
calves legpress 3x10 8pl+25,,
calf raises seated 3x12 x
calf raises sm 3x12 bw
Back(24)
wide grip pulldowns (5) 15,,,10,10,10, 110,,190,

vbarr rows (5) 3x6 x
bent barbell row (5) 3x5 135,,235sm,,
seated cable rows (5) 3x5 dumbell rows 100
pullups
11-16-21 405 306
bench(10,) 8 6,4,2,1
floorpress 3x5 on bench
decline(3) 3x5
flysdb 3x10
pullovers (4) 15,12,12,10
dips(5) 3x20
tris
inclinerevgeip 3x8
closegrip bench hm sm,,5,3,3
nosebreakers db3x,,5,5,5
vbar pushdowns 3x00-singles8,6,4
triceps machin

leg extensions 3x10
legcurls 3x10
Calves (12)
Abs (8)
weight
155,225,,,315,365,385,405,435
335,
315,
405
x
245ma,
lowerdb25,,
150cw
x
315,,335,
40,50,
80,90,100,
x
xx
xx

Monday: Chest (34) Sets/reps Weight

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Monday: Chest (34) Sets/reps Weight

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new arnold workout

bench(9) 30, 8,6,4,2 135/315,335,365,385

wide grip pulldowns (5) 15,12,10,8,8 110,150,

Tuesday 9-21-21 406 304

shoulder press front 30,12,10,10,8 45,,135,155,155,175

shrugs 30,12,10,10,8 135,,,315,405,405,495

Dumbell curls 30, 4x10 5,,,3030,30,30,

incline curls 30, 4x10 5,,,20

concentration curls 30, 4x10 5,,15,

wed 9-22-21 304 420

bench(4) 30,3x4,3x8 145365315,

wide grip pulldowns (5) 15,,,10,10,10,10 110,,155

Thursday 9-23-21 410 304

shoulder press front 30,8,6,4,2,1 45,,175,205,225,245,265

shrugs 30,12,12,12,12 135,,,315

facepulls 30,12,10,10,8 140150150160,

ezbarbarbell curls 30,4x10 25bar,,,95

nosebreakers 30,,4x10 20,,,,125,

machine preachercurls 30,,4x10 100,,200

cable backcurls 30,4x10 10,,,20,30,30,40

fri 9-24-21 400 304

bench(4) 30,sl 3x4,,,8,12,12,12 145,,,405,,,315,275

wide grip pulldowns (5) 15,,,10,10,10,10

legs 9-28-21 303 415

bench(4) 30,sl 3x4,,,10,12,12,12

closegrip bench 30,,,negs 3x5,,,4x10

9-30-21 410 303

shoulder press front 30,12,12,10,8

Dumbell to hammer 3x5

behund back cable curls 3x10

hammer pully curls 3x10

Chest (34) sets/reps

bench(9) 30, 5x12

closegrip bench hm 30,,4x10

legs 10-3-21 640 303

wide grip pulldowns (5) 15,,,10,10,10,10

bench(10,) 30,sl 3x5,6,6,,,8,12,12,1

closegrip bench hm 30,,,10,6,4,2

sitting legpress 3x5

wide grip pulldowns (5) 15,,,10,10,10,10

135,,,185neg,,,225 closegrip bench

10-6-21 410 303

65,,135,145,175,205 machine prrss

20,30,40 behund back cable curls

100,120,130-00 hammer pully curls

10-1-21 410 304

135,,225,,315,,365,365,405, 10-13-21 405

behind back cable curls

preacher concentration curls sing

135,,,225,,275,295,,315 closegrip bench hm

200,,200,200, sitting legpress

30,,8,6 4,2,1,,8,2x12, 150,,315,345,365,,385,,405,,,315,280

30,,8,6 4,2,1,,8,2x12, 155,,315,345,365,,385,,410,,,315,285

30,sl 3x5,6,6,,, 155,225,315,,,,415sl3x5,,315

sitting legpress 3x12

bent raises ma 10, 80,,90,100

machine press 10,1p,1p 205,,

shrugs 12,12 135,235,,315,405,

facepulls 12,10,10,8 150,160,170

Dumbell curls 3x5 50,

high cablecus 3x10 20,30,40

concentration curls 3x10 30,

bench(4) 15,,,8,6 4,2,1,,8,2x12, 135,,315,365,385,405,,420,,315-10,10