Lukasz Staniszewski
Sep 4, 2026, 1:00 PM
Shoulders, bicep and tricep. ARNOLD SPLIT.
Duration
1h 46m
Volume
7,692.5 kg
Shoulder Press (Machine Plates)
SetsWeight & Reps
- 130kg x 10 reps
- 232.5kg x 7 reps
- 332.5kg x 7 reps
- 432.5kg x 6 reps
Single Arm Lateral Raise (Cable)
SetsWeight & Reps
- 17.5kg x 10 reps
- 27.5kg x 10 reps
- 37.5kg x 8 reps
- 47.5kg x 9 reps
Upright Row (Cable)
SetsWeight & Reps
- 132.5kg x 9 reps
- 232.5kg x 8 reps
- 332.5kg x 8 reps
Rear Delt Reverse Fly (Cable)
SetsWeight & Reps
- 17.5kg x 10 reps
- 27.5kg x 10 reps
- 37.5kg x 10 reps
- 47.5kg x 10 reps
EZ Bar Biceps Curl
SetsWeight & Reps
- 112.5kg x 9 reps
- 212.5kg x 9 reps
- 312.5kg x 9 reps
- 412.5kg x 9 reps
Overhead Triceps Extension (Cable)
SetsWeight & Reps
- 121.25kg x 10 reps
- 225kg x 7 reps
- 325kg x 7 reps
Triceps Pushdown
SetsWeight & Reps
- 128kg x 10 reps
- 232kg x 10 reps
- 336kg x 8 reps
- 436kg x 8 reps
Hammer Curl (Dumbbell)
SetsWeight & Reps
- 118kg x 8 reps
- 218kg x 8 reps
- 318kg x 8 reps
- 418kg x 8 reps
Triceps Rope Pushdown
SetsWeight & Reps
- 136.25kg x 10 reps
- 236.25kg x 10 reps
- 332.5kg x 9 reps
- 432.5kg x 9 reps
Front Raise (Cable)
SetsWeight & Reps
- 110kg x 9 reps
- 210kg x 9 reps
- 310kg x 6 reps
Bicep Curl (Dumbbell)
SetsWeight & Reps
- 118kg x 12 reps
- 218kg x 12 reps
- 318kg x 12 reps
EZ Barbell Preacher Curl
SetsWeight & Reps
- 110kg x 9 reps
- 212.5kg x 8 reps
- 312.5kg x 8 reps
- 412.5kg x 8 reps