Arnold Schwarzenegger's Blueprint To Cut: Day 34

This shoulder and arm workout will leave you so pumped that you'll struggle to fit through the door!

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These supersets and trisets are intended to punish you for all those years you spent not lifting, not cutting, and not caring about the musculature of your arms and shoulders.

The workout contains a number of advanced moves, so be sure to study the overview page and check out the descriptions of the advanced methods. After all these raises, curls, and presses, you'll be feeling a connection to the Austrian Oak.

shoulders and arms
1
Weighted Sit-Ups - With Bands Weighted Sit-Ups - With Bands

triset
2

barbell shoulder Press combo

4 sets of 12 reps, 1 behind the head and 1 in front equals 1 rep
Standing Bradford Press Standing Bradford Press
Cable Seated Lateral Raise Cable Seated Lateral Raise

Dumbbell Lying Rear Lateral Raise

4 sets of 12 reps (5-count method)
Dumbbell Lying Rear Lateral Raise Dumbbell Lying Rear Lateral Raise

Superset
3

Front Two-Dumbbell Raise

4 sets of 10 reps (run the rack on last set)
Front Two-Dumbbell Raise Front Two-Dumbbell Raise

Reverse Flyes

4 sets of 10 reps (1/4-rep method)
Reverse Flyes Reverse Flyes

Superset
4

Barbell Curl

4 sets of 10 reps (1-10 or 28 method)
Barbell Curl Barbell Curl

Triceps Pushdown

4 sets of 10 reps
Triceps Pushdown Triceps Pushdown

triset
5

Preacher Curl

4 sets of 12 reps
Preacher Curl Preacher Curl

Lying Triceps Press

4 sets of 12 reps (run the rack on last set)
Lying Triceps Press Lying Triceps Press
Reverse Barbell Preacher Curls Reverse Barbell Preacher Curls

superset
6

Concentration Curls

4 sets of 15 reps
Concentration Curls Concentration Curls

Cable One Arm Tricep Extension

4 sets of 15 reps (pause for 2 seconds bottom each rep)
Cable One Arm Tricep Extension Cable One Arm Tricep Extension

Superset
7
Seated Palms-Down Barbell Wrist Curl Seated Palms-Down Barbell Wrist Curl
Seated Palm-Up Barbell Wrist Curl Seated Palm-Up Barbell Wrist Curl
Note: Take a drink of water (30-45 seconds) between sets


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