Lukasz Staniszewski
Sep 9, 2026, 12:26 PM
Shoulders, bicep and tricep. ARNOLD SPLIT.
Duration
1h 44m
Volume
6,478 kg
Shoulder Press (Machine Plates)
SetsWeight & Reps
- 132.5kg x 6 reps
- 230kg x 8 reps
- 330kg x 8 reps
- 430kg x 8 reps
Single Arm Lateral Raise (Cable)
SetsWeight & Reps
- 17.5kg x 10 reps
- 27.5kg x 12 reps
- 37.5kg x 12 reps
- 47.5kg x 11 reps
Rear Delt Reverse Fly (Cable)
SetsWeight & Reps
- 17.5kg x 12 reps
- 210kg x 8 reps
- 310kg x 8 reps
- 410kg x 8 reps
EZ Bar Biceps Curl
SetsWeight & Reps
- 113.75kg x 8 reps
- 213.75kg x 8 reps
- 313.75kg x 8 reps
- 413.75kg x 7 reps
Overhead Triceps Extension (Cable)
SetsWeight & Reps
- 125kg x 8 reps
- 225kg x 8 reps
- 325kg x 8 reps
- 425kg x 8 reps
Triceps Pushdown
SetsWeight & Reps
- 136kg x 10 reps
- 236kg x 8 reps
- 336kg x 7 reps
- 436kg x 7 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 9 reps
- 236.25kg x 12 reps
- 336.25kg x 10 reps
- 436.25kg x 10 reps
EZ Barbell Preacher Curl
SetsWeight & Reps
- 112.5kg x 10 reps
- 213.75kg x 8 reps
- 313.75kg x 8 reps
- 413.75kg x 8 reps