Phase 2, Week 4 to The Arnold

MONDAY
Bench Press - Bar x 20 x 2 sets; 143 x 8 x 2 sets; 231 x 5; 275 x 4; 319 x 3 x 2 sets; 363 x 3 x 5 sets

WEDNESDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 275 x 5; 315 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 385 x 1 x 4 sets; 390 x 1; 365 x 2 x 2 sets; 340 x 3; 315 x 5; 275 x 7; 225 x 9
JM Presses - 115 x 8 x 3 sets
Single Arm Pressdowns - 2o per arm; 25 per arm
Low Row - 12 x 3 sets
Hammer Curls - 55 x 8 x 3 sets

FRIDAY (AM)
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 2 x 4 sets; 385 x 2

SATURDAY
Squat - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 315 x 5; 365 x 5; 405 x 5; 475 x 1; 525 x 1
Bench Press - Bar x 20 x 2 sets; 143 x 8; 143 x 6; 231 x 3 x 8 sets (varying grip from narrow to pinky on ring)
Hammer Lat Pulls - 10 x 3 sets (up to 3-45 & 25 on each side)
Triceps Pressdowns - 10 x 3 sets