Arnold Schwarzenegger's Blueprint To Cut: Day 20

Stately shoulders help round out a physique and make a V-taper really pop. Shoulder day only comes around once a week, so make today count!

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In addition to lateral raises, bent-over lateral raises, and upright rows, you'll be doing the classic movement named after the great himself: the Arnold press. Concentrate throughout the entire range of motion on all lifts. Often, the negative portion is just as important as the lifting portion. Don't just let the dumbbells fall!


Barbell Shoulder Press

4 sets of 5-6 reps
Barbell Shoulder Press Barbell Shoulder Press


Arnold Dumbbell Press

5 sets of 10, 8, 6, 6, 8 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Upright Barbell Row

5 sets of 8-10 reps
Upright Barbell Row Upright Barbell Row


Side Lateral Raise

3 sets of 10-12 reps
Side Lateral Raise Side Lateral Raise

Seated Bent-Over Rear Delt Raise

3 sets of 10-12 reps (run the rack on last set)
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise
Note: Take a drink of water (30-45 seconds) between sets

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