]
]
]
]
]Lifting
Michael W. ArnoldCurrent Routine
3x weekly on Monday, Wednesday, 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 |
