]
]
]
]
]Lifting
Michael W. ArnoldCurrent Routine
I’m starting a new thing on the one-year anniversary of me lifting. Once a week, I’m going to switch out goblet squats for Romanian deadlifts.
Standard Routine
2x weekly on Monday and Friday.
| Exercise | Weight | Sets | Reps |
|---|---|---|---|
| Goblet Squat | 26.25 lbs | 4 | 12 |
| Dumbbell Bicep Curl | 26.25 lbs | 3 | 12 |
| Single-Arm Dumbbell Row | 26.25 lbs | 4 | 15 |
| Dumbbell Bench Press | 26.25 lbs | 3 | 12 |
| Band Pull-Aparts | 44 lbs | 2 | 20 |
| Hammer Curls | 26.25 lbs | 3 | 12 |
| Dumbbell Shoulder Press | 26.25 lbs | 2 | 10 |
| Russian Twist | 5 lbs | 3 | 10 |
| External Rotations | 5 lbs | 2 | 20 |
Deadlift Routine
1x weekly on Wednesday.
| Exercise | Weight | Sets | Reps |
|---|---|---|---|
| Romanian Deadlift | 26.25 lbs | 3 | 10 |
| Dumbbell Bicep Curl | 26.25 lbs | 3 | 12 |
| Single-Arm Dumbbell Row | 26.25 lbs | 4 | 15 |
| Dumbbell Bench Press | 26.25 lbs | 3 | 12 |
| Band Pull-Aparts | 44 lbs | 2 | 20 |
| Hammer Curls | 26.25 lbs | 3 | 12 |
| Dumbbell Shoulder Press | 26.25 lbs | 2 | 10 |
| Russian Twist | 5 lbs | 3 | 10 |
| External Rotations | 5 lbs | 2 | 20 |
Weight Progression
Raw data: /data/fitness/lifting.yaml
