Phase 3, Week 2 to The Arnold

MONDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 5; 315 x 4; 365 x 3 x 2 sets; 405 x 2 x 5 sets
Floor Presses (POR) - 275 x 3; 315 x 3; 365 x 2; 315 x 5 x 3 sets
Delt Shrugs - 20 x 12 x 3 sets
Hammer Curls - 50 x 10 x 2 sets

WEDNESDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 260 x 5; 300 x 5; 320 x 4; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 340 x 3 x 2 sets; 320 x 4; 300 x 6; 260 x 8; 225 x 10
Deadlift - 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 3; 495 x 2; 585 x 1; 405 x 6
NOTES: All bench press sets done with a pause at top and bottom on each rep. All deadlift work done with no belt.

FRIDAY
Bench Press (POR) - Bar x 20 x 2; 135 x 8 x 2 sets; 225 x 5 x 2; 275 x 4; 315 x 3 x 4; 365 x 3
Rack Lockouts (POR) - 315 x 3; 405 x 3; 425 x 3; 445 x 3
Triceps Pressdowns/Front Plate Raises superset
Hammer Curls/Shrugs superset
Wrist Roller

SATURDAY
Squat - Bar x 10 x 2; 165 x 8 x 2; 231 x 6; 286 x 5; 341 x 4; 407 x 3 x 2 sets; 457 x 3 x 5 sets
Bench Press - Bar x 20 x 2; 135 x 8 x 2; 185 x 6; 225 x 6; 275 x 6 x 5 sets