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Arnold’s biceps and chest may be his most famous body parts, but the only movement to bear his name is a shoulder exercise: the Arnold press. He developed this exercise, he writes in his first autobiography “The Education of a Bodybuilder,” in response to a single offhand comment: “Arnold, you don’t have enough deltoids!”
Anyone else may have shrugged off such a critique, but Arnold took it to heart and changed his blueprint accordingly. “I wasn’t blind,” he writes. “I had weak points—glaring weak points—and I got to work on them.”
Today, you’ll start off your upper-body workout with 5 sets of Arnold presses before moving on to a superset of front raises and behind-the-neck presses, a classic press that you likely don’t see performed often in today’s gyms.
For both of these presses, make sure to keep your forearms completely straight, as Arnold always advised. In the case of the Arnold press, also focus on lowering the dumbbells fully at the bottom of the lift. This extra range of motion recruits more muscle fibers and gives the shoulder muscles a stretch that is hard to match.
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Follow rep ranges below unless listed otherwise.
30 reps is a warm-up set. ![Arnold Dumbbell Press]()
![Arnold Dumbbell Press]()
Arnold Dumbbell Press
5 sets of 5 reps
45 seconds rest-
Superset
![Push Press - Behind the Neck]()
![Push Press - Behind the Neck]()
Push Press – Behind the Neck
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest![Front Dumbbell Raise]()
![Front Dumbbell Raise]()
Front Dumbbell Raise
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest-
Superset
![Reverse Flyes]()
![Reverse Flyes]()
Rear Delt Flye on Incline Bench
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest![Upright Barbell Row]()
![Upright Barbell Row]()
Upright Row
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest![Barbell Curl]()
![Barbell Curl]()
Barbell Curl
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest-
Superset
![Incline Dumbbell Curl]()
![Incline Dumbbell Curl]()
Incline Dumbbell Curl
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest![Concentration Curls]()
![Concentration Curls]()
Concentration Curls
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest![Close-Grip Barbell Bench Press]()
![Close-Grip Barbell Bench Press]()
Close-Grip Barbell Bench Press
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest-
Superset
![Triceps Pushdown]()
![Triceps Pushdown]()
Triceps Push-Down
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest![Dumbbell One-Arm Triceps Extension]()
![Dumbbell One-Arm Triceps Extension]()
Dumbbell One-Arm Triceps Extension
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest-
Superset
![Palms-Up Barbell Wrist Curl Over A Bench]()
![Palms-Up Barbell Wrist Curl Over A Bench]()
Wrist Curls
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest![Palms-Down Wrist Curl Over A Bench]()
![Palms-Down Wrist Curl Over A Bench]()
Reverse Wrist Curls
5 sets of 30, 12, 10, 8, 6 reps
45 seconds rest![Decline Crunch]()
![Decline Crunch]()
Decline Sit-up
5 sets of 25 reps
45 seconds rest
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