Day 6: Arnold Double/Splits

Feel like death, but kicking ass.

AM – Shoulders, triceps, biceps

Warm-up: Full ROM 10lb plate lateral raises

Drop set: Machine lateral raises

Superset:

1. DB Incline bicep curls

2. DB Tricep kick-backs

Superset:

1. DB Shoulder press

2. DB Lateral raises

Superset:

1. EZ bar preacher curl

2. EZ bar French press

Dropset: Cable lateral raises

Superset:

1. DB Forearm wrist curls

2. DB Forearm reverse curls

PM – Calves, Core

Superset:

1. One-foot DB calf raises - R

2. One-foot DB calf raises - L

Superset:

1. Side-plank - R

2. Side-plank - L

Superset:

1. Line jumps

2. Reverse crunches

Century set: Sit-ups