Day 4: Arnold Double/Splits

Keep going, almost there.

AM – Shoulders, triceps, biceps

Warm-up: Full ROM 10lb plate lateral raises

Drop set: BB Push-press

Superset:

1. DB Arnold press

2. DB Lateral raises

Superset:

1. DB Hammer curls

2. DB Lying Skull crushers

Superset:

1. Cable front raise

2. Cable rear delt

Superset:

1. Cable straight-bar curls

2. Cable straight-bar tricep push-downs

Superset:

1. DB Forearm wrist curls

2. DB Forearm reverse curls

PM – Calves, Core

Superset

1. Roman chair straight leg lifts

2. Low-back extensions

Superset:

1. Smith machine toe-ups

2. Seated calf-raises

Superset:

1. Plank

2. Plank knee-to-elbow

Superset:

1. V-ups

2. Bicycle crunches

Century set: Leg press calf-raises