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Today, many lifters associate the barbell clean with advanced Olympic lifting, CrossFit, or balls-to-the-wall barbell complexes. But for Arnold, it was a staple movement for everyone looking to get stronger, from beginners on. Indeed, he favored the clean-and-press over the far more popular barbell military press.
“Why I prefer to start beginners out with the clean-and-press exercise rather than just shoulder presses is that the extra movement—lifting the barbell off the floor, bringing it up to shoulder height, and tucking the arms underneath to support it—works so many additional muscles besides the deltoids, specifically the back, traps, and triceps,” he wrote in “The Encyclopedia of Modern Bodybuilding.”
Stick with the programmed reps and sets in today’s shoulder workout. Your biceps, on the other hand, are scheduled for shock treatment, just like your chest received yesterday. Today’s technique, one of Arnold’s favorites, is the 1-10 method. Read more about it below.
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Follow rep ranges below unless listed otherwise.
30 reps is a warm-up set.Technique 1-10 Method:
After 1-2 warm-up sets, choose a weight that you’re only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you’re unloading the weights. I loved this technique, and it’s a total shock to the muscle. ![Clean and Press]()
![Clean and Press]()
Clean and Press
5 sets of 5 reps
45 seconds rest-
Superset
![Standing Dumbbell Press]()
![Standing Dumbbell Press]()
Standing Dumbbell Press
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest![Front Dumbbell Raise]()
![Front Dumbbell Raise]()
Front Dumbbell Raise
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest-
Superset
![Side Lateral Raise]()
![Side Lateral Raise]()
Lateral Raise
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest![Upright Barbell Row]()
![Upright Barbell Row]()
Upright Row
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest![Barbell Curl]()
![Barbell Curl]()
Barbell Curl
Perform the 1-10 method
45 seconds rest-
Superset
![Incline Dumbbell Curl]()
![Incline Dumbbell Curl]()
Incline Dumbbell Curl
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest![Concentration Curls]()
![Concentration Curls]()
Concentration Curls
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest![Close-Grip Barbell Bench Press]()
![Close-Grip Barbell Bench Press]()
Close-Grip Barbell Bench Press
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest-
Superset
![Lying Triceps Press]()
![Lying Triceps Press]()
Barbell Skullcrushers
5 sets of 30, 8, 6, 4, 2 reps
45 seconds rest![Dumbbell One-Arm Triceps Extension]()
![Dumbbell One-Arm Triceps Extension]()
Dumbbell One-Arm Triceps Extension
5 sets of 30, 8, 6, 4, 2 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, 8, 6, 4, 2 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, 8, 6, 4, 2 reps
45 seconds rest![Decline Crunch]()
![Decline Crunch]()
Decline Sit-up
5 sets of 25 reps
45 seconds rest
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