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  1. Tiny img 2 ArnoldFitness
    Wk7 Tue - Workout
    Body Parts: Shoulders, Biceps, Triceps, Forearms, Abs
    Workout:

    10 Sets of 4 Reps
    - MILITARY PRESS

    5 Sets of 8 Reps
    - SUPERSET: ARNOLD PRESS W/ LATERAL
    RAISES

    5 Sets of 6 Reps
    - SUPERSET: HEAVY UPRIGHT ROWS W/
    BENT-OVER REAR DELT FLYES

    5 Sets of 8 Reps and 3 sets of 5 reps
    - BARBELL CURLS

    5 Sets of 6 reps
    - SUPERSET: CONCENTRATION CURLS W/
    SEATED TWO-ARM DUMBBELL CURLS

    8 sets of 8 reps
    - CLOSE GRIP BENCH

    5 sets of 15 reps
    - SUPERSET: BARBELL SKULL CRUSHERS
    W/BODYWEIGHT SKULL-CRUSHERS

    5 Sets of 25 Reps
    - DECLINE 3/4 SIT-UPS

  2. Tiny img 2 ArnoldFitness
    Wk7 Mon - Workout
    Body Parts: Chest, Back and Abs
    Workout:

    10 Sets of 4 Reps:
    - INCLINE BARBELL BENCH PRESS
    - FLAT BARBELL BENCH PRESS
    - SUPERSET: DUMBBELL FLYES W/CABLE CROSSOVERS

    50 Reps Total:
    - WIDE GRIP CHIN UPS

    8 Sets of 8 Reps:
    - SUPERSET 2 OF THE FOLLOWING:
    BENT-OVER ROWS
    DUMBBELL ROWS
    T-BAR ROWS

    5 Sets of 25 Reps:
    - LEG RAISES

  3. Tiny img 2 ArnoldFitness
    Wk6 Sat - Workout
    Body Parts: Legs & Abs
    Workout:

    8 Sets of 8 Reps
    - FRONT SQUATS

    3 Sets of 4 Reps
    - DEADLIFTS

    4 Sets of 4 Reps
    - LUNGES

    5 Sets of 20 Reps
    - SUPERSET: LEG EXTENSION W/ LEG
    CURLS

    10 Sets of 10 Reps
    - STANDING CALVES

    4 Sets of 25 Reps
    - KNEELING CABLE CRUNCHES

  4. Tiny img 2 ArnoldFitness
    Wk6 Fri - Workout
    Body Parts: Shoulders, Biceps, Triceps, Forearms, Abs
    Workout:

    10 Sets of 4 Reps
    - BEHIND-THE-NECK

    5 Sets of 8 Reps
    - SUPERSET: ARNOLD PRESS W/ LATERAL
    RAISES

    5 Sets of 12 Reps
    - SUPERSET: HEAVY UPRIGHT ROWS W/
    BENT-OVER REAR DELT FLYES

    5 Sets of 8 Reps and 3 sets of 5 reps
    - BARBELL CURLS

    5 Sets of 6 Reps
    - SUPERSET: CONCENTRATION CURLS W/
    SEATED TWO-ARM DUMBBELL CURLS

    8 sets of 8 reps
    - CLOSE-GRIP BENCH

    5 sets of 15 reps
    - SUPERSET: PUSH-DOWNS AND ONE-ARM
    OVERHEAD DUMBBELL EXTENSION

    5 Sets of 25 Reps
    - DECLINE 3/4 SIT-UPS

  5. Tiny img 2 ArnoldFitness
    Wk6 Thurs - Workout
    Body Parts: Chest, Back and Abs
    Workout:

    10 Sets of 4 Reps:
    - INCLINE BARBELL BENCH PRESS
    - FLAT BARBELL BENCH PRESS
    - SUPERSET: DUMBBELL FLYES W/CABLE CROSSOVERS

    50 Reps Total:
    - WIDE GRIP CHIN UPS

    8 Sets of 8 Reps:
    - SUPERSET 2 OF THE FOLLOWING:
    BENT-OVER ROWS
    DUMBBELL ROWS
    T-BAR ROWS

    5 Sets of 25 Reps:
    - LEG RAISES

  6. Tiny img 2 ArnoldFitness
    Wk6 Wed - Workout
    Body Parts: Legs & Abs
    Workout:

    8 Sets of 8 Reps
    - SQUATS

    3 Sets of 4 Reps
    - STRAIGHT LEG DEADLIFTS

    4 Sets of 4 Reps
    - LUNGES

    5 Sets of 20 Reps
    - SUPERSET: LEG EXTENSION W/ LEG
    CURLS

    10 Sets of 10 Reps
    - STANDING CALVES

    4 Sets of 25 Reps
    - KNEELING CABLE CRUNCHES

  7. Tiny img 2 ArnoldFitness
    Wk6 Tues - Workout
    Body Parts: Shoulders, Biceps, Triceps, Forearms, Abs
    Workout:

    10 Sets of 4 Reps
    - MILITARY PRESS

    5 Sets of 8 Reps
    - SUPERSET: ARNOLD PRESS W/ LATERAL
    RAISES

    5 Sets of 6 Reps
    - SUPERSET: HEAVY UPRIGHT ROWS W/
    BENT-OVER REAR DELT FLYES

    5 Sets of 8 Reps and 3 sets of 5 reps
    - BARBELL CURLS

    5 Sets of 6 reps
    - SUPERSET: CONCENTRATION CURLS W/
    SEATED TWO-ARM DUMBBELL CURLS

    8 sets of 8 reps
    - CLOSE GRIP BENCH

    5 sets of 15 reps
    - SUPERSET: BARBELL SKULL CRUSHERS
    W/BODYWEIGHT SKULL-CRUSHERS

    5 Sets of 25 Reps
    - DECLINE 3/4 SIT-UPS

  8. Tiny img 2 ArnoldFitness
    Wk6 Mon - Workout
    Body Parts: Chest, Back and Abs
    Workout:

    10 Sets of 4 Reps:
    - INCLINE BARBELL BENCH PRESS
    - FLAT BARBELL BENCH PRESS
    - SUPERSET: DUMBBELL FLYES W/CABLE CROSSOVERS

    50 Reps Total:
    - WIDE GRIP CHIN UPS

    8 Sets of 8 Reps:
    - SUPERSET 2 OF THE FOLLOWING:
    BENT-OVER ROWS
    DUMBBELL ROWS
    T-BAR ROWS

    5 Sets of 25 Reps:
    - LEG RAISES

  9. Tiny img 2 ArnoldFitness
    Wk5 Sat - Workout
    Body Parts: Legs & Abs
    Workout:

    8 Sets of 8 Reps
    - FRONT SQUATS

    3 Sets of 4 Reps
    - DEADLIFTS

    4 Sets of 4 Reps
    - LUNGES

    5 Sets of 20 Reps
    - SUPERSET: LEG EXTENSION W/ LEG
    CURLS

    10 Sets of 10 Reps
    - STANDING CALVES

    4 Sets of 25 Reps
    - KNEELING CABLE CRUNCHES

  10. Tiny img 2 ArnoldFitness
    Wk5 Fri - Workout
    Body Parts: Shoulders, Biceps, Triceps, Forearms, Abs
    Workout:

    10 Sets of 4 Reps
    - BEHIND-THE-NECK

    5 Sets of 8 Reps
    - SUPERSET: ARNOLD PRESS W/ LATERAL
    RAISES

    5 Sets of 12 Reps
    - SUPERSET: HEAVY UPRIGHT ROWS W/
    BENT-OVER REAR DELT FLYES

    5 Sets of 8 Reps and 3 sets of 5 reps
    - BARBELL CURLS

    5 Sets of 6 Reps
    - SUPERSET: CONCENTRATION CURLS W/
    SEATED TWO-ARM DUMBBELL CURLS

    8 sets of 8 reps
    - CLOSE-GRIP BENCH

    5 sets of 15 reps
    - SUPERSET: PUSH-DOWNS AND ONE-ARM
    OVERHEAD DUMBBELL EXTENSION

    5 Sets of 25 Reps
    - DECLINE 3/4 SIT-UPS

  11. Tiny img 2 ArnoldFitness
    Wk5 Thurs - Workout
    Body Parts: Chest, Back and Abs
    Workout:

    10 Sets of 4 Reps:
    - INCLINE BARBELL BENCH PRESS
    - FLAT BARBELL BENCH PRESS
    - SUPERSET: DUMBBELL FLYES W/CABLE CROSSOVERS

    50 Reps Total:
    - WIDE GRIP CHIN UPS

    8 Sets of 8 Reps:
    - SUPERSET 2 OF THE FOLLOWING:
    BENT-OVER ROWS
    DUMBBELL ROWS
    T-BAR ROWS

    5 Sets of 25 Reps:
    - LEG RAISES

  12. Tiny img 2 ArnoldFitness
    Wk5 Tues - Workout
    Body Parts: Shoulders, Biceps, Triceps, Forearms, Abs
    Workout:

    10 Sets of 4 Reps
    - MILITARY PRESS

    5 Sets of 8 Reps
    - SUPERSET: ARNOLD PRESS W/ LATERAL
    RAISES

    5 Sets of 6 Reps
    - SUPERSET: HEAVY UPRIGHT ROWS W/
    BENT-OVER REAR DELT FLYES

    5 Sets of 8 Reps and 3 sets of 5 reps
    - BARBELL CURLS

    5 Sets of 6 reps
    - SUPERSET: CONCENTRATION CURLS W/
    SEATED TWO-ARM DUMBBELL CURLS

    8 sets of 8 reps
    - CLOSE GRIP BENCH

    5 sets of 15 reps
    - SUPERSET: BARBELL SKULL CRUSHERS
    W/BODYWEIGHT SKULL-CRUSHERS

    5 Sets of 25 Reps
    - DECLINE 3/4 SIT-UPS

  13. Tiny img 2 ArnoldFitness
    Wk5 Mon - Workout
    Body Parts: Chest, Back and Abs
    Workout:

    10 Sets of 4 Reps:
    - INCLINE BARBELL BENCH PRESS
    - FLAT BARBELL BENCH PRESS
    - SUPERSET: DUMBBELL FLYES W/CABLE CROSSOVERS

    50 Reps Total:
    - WIDE GRIP CHIN UPS

    8 Sets of 8 Reps:
    - SUPERSET 2 OF THE FOLLOWING:
    BENT-OVER ROWS
    DUMBBELL ROWS
    T-BAR ROWS

    5 Sets of 25 Reps:
    - LEG RAISES

  14. Tiny img 2 ArnoldFitness
    Wk4 Sat - Workout
    Body Parts: Legs, Calves, Abs
    Workout:

    5 Sets of 8-12 Reps for Each Exercise

    - FRONT SQUATS
    - DEADLIFTS
    - LUNGES
    - SUPERSET: LEG EXTENSION W/LEG
    CURLS

    - SUPERSET: STANDING W/
    SEATED CALF RAISES

    4 Sets of 25 Reps

    - KNEELING CABLE CRUNCH

  15. Tiny img 2 ArnoldFitness
    Wk4 Fri - Workout
    Body Parts: Shoulders, Biceps, Triceps, Forearms, Abs
    Workout:

    5 sets of 5 reps:
    -ARNOLD PRESS

    20, 15, 12, 10:
    -SUPERSET: BEHIND-THE-NECK PRESS W/
    FULL FRONTAL RAISE
    -SUPERSET: REAR DELT FLYES W/
    UPRIGHT ROWS

    -BARBELL CURLS
    -SUPERSET: SEATED INCLINE TWO-ARM DUMBBELL CURLS W/ CONCENTRATION
    CURL

    -CLOSE-GRIP BENCH PRESS
    -SUPERSET: TRICEP PUSHDOWN W/ ONEARM
    OVERHEAD DUMBBELL EXTENSION

    -SUPERSET: WRIST CURLS W/REVERSE
    WRIST CURLS

    5 Sets of 25 Reps
    -DECLINE 3/4 SIT-UPS

ArnoldFitness's Tags:

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