Tag Archives: Arnold Press

Wednesday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 235 lbs x 1 rep
  • Incline Press (paused)*
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
  • Arnold Press
    • 30 lbs x 15 reps
    • 35 lbs x 12 reps
    • 40 lbs x 7 reps

Comments:

* My left elbow snaps when I do this exercise. I am thinking this might have been the cause of some previous elbow soreness I struggled with some time back. I am just going to stick with the bench press and maybe only throw in the incline press only once in awhile to mix things up.

Friday – Push Workout

  • Bench Press
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 225 lbs x 7 reps*
    • 260 lbs x 1 rep
  • Incline Barbell Press
    • 155 lbs x 3 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
  • Incline Dumbbell Flyes
    • 50 lbs, 3 sets x 20 reps
  • Standing Shoulder Press
    • 95 lbs x 12 reps
    • 115 lbs x 7 reps
    • 135 lbs x 5 reps
    • 155 lbs x 3 reps
  • Arnold Press
    • 40 lbs x 12 reps
    • 40 lbs, 3 sets x 10 reps
  • Skull Crusher
    • 75 lbs, 7 sets x 7 reps

Comments:

* Failed on 7th rep.

Wednesday – Push Workout

  • Bench Press
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 6 reps
    • 255 lbs x 1 rep
  • Incline Barbell Press
    • 165 lbs, 7 sets x 7 reps
  • Incline Dumbbell Flyes
    • 50 lbs, 3 sets x 15 reps
  • Standing Shoulder Press
    • 115 lbs x 3 reps
    • 135 lbs x 3 reps
    • 150 lbs x 3 reps
    • 125 lbs x 10 reps
  • Arnold Press
    • 40 lbs x 12 reps
    • 50 lbs x 8 reps
    • 50 lbs x 6 reps
  • Seated Dumbbell Shoulder Press
    • 35 lbs x 20 reps
    • 40 lbs x 20 reps
    • 50 lbs x 10 reps
  • Standing Dumbbell French Press
    • 50 lbs x 20 reps
    • 60 lbs x 20 reps
    • 70 lbs x 20 reps

Monday – Push Workout

  • Bench Press
    • 185 lbs x 2 reps
    • 205 lbs x 2 reps
    • 225 lbs x 5 reps
    • 250 lbs x 1 rep
  • Incline Barbell Press
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 175 lbs x 3 reps
    • 200 lbs x 3 reps
  • Incline Dumbbell Flyes
    • 40 lbs x 20 reps
    • 50 lbs x 15 reps
  • Weighted Dips (BW = 180 lbs)
    • 25 lbs x 15 reps
    • 35 lbs x 15 reps
    • 45 lbs x 15 reps
  • Standing Shoulder Press
    • 115 lbs x 3 reps
    • 125 lbs x 3 reps
    • 135 lbs x 3 reps
    • 145 lbs x 3 reps
  • Arnold Press
    • 30 lbs x 12 reps
    • 35 lbs x 12 reps
    • 40 lbs x 10 reps
    • 50 lbs x 5 reps
  • Seated Dumbbell Shoulder Press
    • 30 lbs x 20 reps
    • 35 lbs x 20 reps
    • 40 lbs x 20 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps

Saturday – Push Workout

Chest

  • Bench Press
    • 205 lbs x 3 reps
    • 225 lbs x 1 reps
    • 235 lbs x 1 rep
    • 245 lbs x 1 rep
    • 255 lbs x Failed
    • 225 lbs x 4 reps
  • Incline Barbell Press
    • 155 lbs x 3 reps
    • 175 lbs x 3 reps
    • 185 lbs x 3 reps
    • 195 lbs x 3 reps
  • Incline Dumbbell Flyes
    • 35 lbs, 3 sets x 20 reps
  • Weighted Dips (BW = 180 lbs)
    • 25 lbs x 12 reps
    • 35 lbs x 12 reps

Shoulders

  • Overhead Press
    • 115 lbs, 3 sets x 7 reps
    • 95 lbs x 12 reps
  • Snatch Grip Shoulder Press (behind neck)
    • 45 lbs x Failed*
  • Arnold Press
    • 40 lbs, 3 sets x 7 reps
    • 35 lbs x 10 reps
  • Barbell Upright Row
    • 65 lbs x 12 reps
    • 75 lbs x 12 reps
    • 85 lbs x 12 reps
    • 95 lbs x 10 reps
  • Around The World Lateral Raise**
    • Drop Set: 30 lbs, 25 lbs, 20 lbs, 15 lbs, 12 lbs x 7 reps

Comments:

* I am still not able to do this exercise since I injured my left shoulder. It has taken 6 months for my shoulder to heal enough that I can do dumbbell flyes, incline press, dips, and several other chest and shoulder exercises.

** I performed 7 reps for each drop set without necessarily reaching failure on each set. By the time I used the 12 lb dumbbells they felt heavier than the 30 lbs dumbbells I started with. the latic acid burn in the shoulders was phenomenal.

I also needed to take a break before training my shoulders. After working chest it is very difficult to to train shoulders using heavy weight as all chest exercises involve the shoulders to a large degree.

Wednesday – Shoulders

  • Overhead Press
    • 115 lbs, 4 sets x 7 reps*
  • Arnold Press
    • 35 lbs, 7 sets x 7 reps
  • Around The World Lateral Raise
    • 30 lbs, 7 sets x 7 reps
  • Barbell Front Lateral Raise
    • 55 lbs, 7 sets x 7 reps
  • Barbell Shrug
    • 630 lbs x 12 reps**

Comments:

* I failed on the 4th set and could only mange 6 reps without worrying about re-injuring my left shoulder. I can always try again the next workout but if I hurt my shoulder I might not be able to do this exercise for perhaps weeks as it took several months for my shoulder to heal.

** The shrugs are proving hard to do at this point. I don’t think I will be able to walk this amount of weight off the uprights and will have to set the weight on the pins of the power rack to go any heavier. I literally have to inch my feet in order to walk with this weight and often worry about injuring my knee if I were to fall. If I place the weight on the pins I don’t have to walk with the weight but risk banging the weight on the pins at the bottom of each rep. And, if I have to lower the pins it becomes difficult to initially lock out the weight before beginning to shrug which exhausts a considerable amount of energy. I might be reaching a plateau in this exercise but will try to find another way to keep increasing the weight or simply keep at it until I get stronger.

Saturday – Shoulders & Arms

Shoulders

Arms

  • Superset: Barbell Curl & Skull Crusher
    • 80 lbs, 7 sets x 7 reps
  • Dumbbell Concentration Curl
    • 30 lbs, 7 sets x 7 reps
  • Double Overhand Isometric Hold
    • 320 lbs x 30 sec

Comments:

I did two separate workouts today because I wanted to fit in some extra training this week and want to take Sunday off each week as a day of rest.

Monday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 185 lbs x 3 reps
    • 220 lbs x 2 reps*
  • Overhead Press
    • 105 lbs, 7 sets x 7 reps
  • Arnold Press
    • 25 lbs, 7 sets x 7 reps
  • Around The World Lateral Raise
    • 25 lbs, 7 sets x 7 reps
  • Barbell Front Lateral Raise
    • 45 lbs, 7 sets x 7 reps

Arms

  • Superset: Barbell Curl & Skull Crusher
    • 75 lbs, 7 sets x 7 reps
  • Superset: Reverse Curl & Standing French Press
    • 45 lbs, 7 sets x 7 reps**
  • Superset: Concentration Curl & Dumbbell Triceps Extension
    • 25 lbs, 7 sets x 7 reps***

Comments:

* My goal was to try for three reps but I yet fell short of this goal. I might lay this exercise to rest for awhile and continue with high volume training for awhile instead before making another attempt.

** The weight I chose for this exercise wasn’t appropriate for the french press and I didn’t even feel a burn in the triceps. I will change this superset to alternating dumbbell curl and french press the next workout.

*** I already include an overhead extension in my workout so I am going to switch to overhead dumbbell triceps extensions to triceps kickback. I am just getting back into supersets and may have to experiment a few times until I find the right combinations.

I am also doing to add a fourth superset for the forearms combining reverse barbell curl and wrist curl together.