Wednesday, Nov 11
Chest + Arms
Press heavy, sculpt the arms. Free weights first, with machines and bodyweight as support. Feeders every session.
Chest focus
Arms
Shoulders · Abs · Calves
Daily cardio
Inspired by Arnold · Jay Cutler · Frank Zane
Yesterday
Legs (Volume)
Today
Chest + Arms
Tomorrow
Back Day
Session progress
0 of 14 lifts complete
Main lifts
Chest
Front Delts
Triceps
Chest
Front Delts
Triceps
Chest
Front Delts
Chest
Front Delts
Chest
Triceps
Front Delts
Arms
Triceps
Chest
Front Delts
Biceps
Forearms
Triceps
Biceps
Forearms
Shoulder feeders
Side Delts
Traps
Rear Delts
Upper Back
Traps
Abs feeders
Abs
Hip Flexors
Obliques
Abs
Obliques
Calf feeders
Calves
Daily cardio
- Treadmill / Incline Walk
Cardio every day — keep it easy on heavy leg weeks.