THE ULTIMATE
          MASS
          TRAINING GUIDE
           PHASE TWO
           WEEKS 5-8
                      ARNOLD SCHWARZENEGGER BLUEPRINT: 
                              GUIDE TO MASS PHASE TWO OVERVIEW
        Use this as a quick reference to the Arnold Schwarzenegger Blueprint Guide to Mass. Cross the workout off as 
        you complete them and track your own progress.
                                                PHASE TWO: WORKOUTS
                        MON             TUE           WED           THUR            FRI            SAT            SUN
                                     Shoulders,                                  Shoulders, 
                     Chest, Back      Biceps,                     Chest, Back      Biceps, 
                       and Abs        Triceps,     Legs & Abs      and Abs        Triceps,      Legs & Abs      Rest Day
               WEEK ONE              Forearms,                                   Forearms, 
                                        Abs                                         Abs
               O                     Shoulders,                                  Shoulders, 
                     Chest, Back      Biceps,                     Chest, Back      Biceps, 
                       and Abs        Triceps,     Legs & Abs      and Abs        Triceps,      Legs & Abs      Rest Day
               WEEK TW               Forearms,                                   Forearms, 
                                        Abs                                         Abs
                                     Shoulders,                                  Shoulders, 
                     Chest, Back      Biceps,                     Chest, Back      Biceps, 
                       and Abs        Triceps,     Legs & Abs      and Abs        Triceps,      Legs & Abs      Rest Day
               WEEK THREE            Forearms,                                   Forearms, 
                                        Abs                                         Abs
               UR                    Shoulders,                                  Shoulders, 
               O     Chest, Back      Biceps,                     Chest, Back      Biceps, 
                       and Abs        Triceps,     Legs & Abs      and Abs        Triceps,      Legs & Abs      Rest Day
               WEEK F                Forearms,                                   Forearms, 
                                        Abs                                         Abs
                                     PHASE ONE: DIET & SUPPLEMENTATION
                      MEAL 1         PRE-         POST        MEAL 2       MEAL 3       MEAL 4       MEAL 5     BEDTIME
                                  WORKOUT WORKOUT
                                                               Meat, 
                        Eggs,                                 Veggies                    Meat,       Cottage 
                       Bacon,                                or salad,                  Veggies      Cheese, 
               MEAL  Bread (See                              Almonds,                   or Salad,    Almonds
                     Diet Plan)                                Sweet                  Brown Rice
                                                             Potatoes
                                               Iron Cre3 &                Iron Mass                                Iron 
               LEMENT Iron Pack   Iron Pump    Iron Mass                  with Milk                               Dream
               P                                with Milk
               UP
               S
             ARNOLD BLUEPRINT: MASS PHASE 2 | WORKOUTS  
      Follow the rep ranges below unless listed otherwise
                             / THURS
      CHEST PHASE 2: MON
      EXERCISE                               REP RANGES
      1 INCLINE BARBELL BENCH PRESS          INCLINE BARBELL BENCH PRESS: 10 Sets of 4 Reps 
      2 FLAT BARBELL BENCH PRESS             After Completing required reps in Week 2 on Incline Barbell Bench 
                                             Press, use the Stripping Method/Shocking Principle
      3  SUPERSET: DUMBBELL FLYES W/CABLE    FLAT BARBELL BENCH PRESS: 5 Sets of 6 Reps
       CROSSOVERS                            SUPERSET: 5 Sets of 12 Reps
                           / THURS
      BACK PHASE 2: MON
      EXERCISE                               REP RANGES
      1 WIDE GRIP CHIN UPS                   WIDE GRIP CHIN UPS:  50 Reps Total 
      2  SUPERSET 2 OF THE FOLLOWING:                          Add weight if Needed
       BENT-OVER ROWS                        SUPERSET: 8 Sets of 8 Reps
       DUMBBELL ROWS 
       T-BAR ROWS
                         / THURS
      ABS PHASE 2: MON
      EXERCISE                               REP RANGES
      1 LEG RAISES                           5 Sets of 25 Reps
             ARNOLD BLUEPRINT: MASS PHASE 2 | WORKOUTS  
      Follow the rep ranges below unless listed otherwise
                                    / FRI
      SHOULDERS PHASE 2: TUE
      TUE EXERCISE                            REP RANGES
      1 MILITARY PRESS                        MILITARY PRESS: 10 Sets of 4 Reps
      2  SUPERSET: ARNOLD PRESS W/ LATERAL    BEHIND-THE-NECK: 10 Sets of 4 Reps
        RAISES                                SUPERSET - ARNOLD PRESS/LATERAL RAISES: 
      3  SUPERSET: HEAVY UPRIGHT ROWS W/      5 Sets of 8 Reps
        BENT-OVER REAR DELT FLYES             HEAVY UPRIGHT ROWS: 5 Sets of 6 Reps
      FRI EXERCISE                            BENT-OVER REAR DELT FLYES: 5 Sets of 12 Reps
      1 BEHIND-THE-NECK
      2  SUPERSET: ARNOLD PRESS W/ LATERAL 
        RAISES
      3  SUPERSET: HEAVY UPRIGHT ROWS W/ 
        BENT-OVER REAR DELT FLYES
                                         / FRI
      ARMS | BICEPS PHASE 2: TUE
      EXERCISE                                REP RANGES
      1 BARBELL CURLS                         BARBELL CURLS: 5 Sets of 8 Reps and 3 sets of 5 reps
      2  SUPERSET: CONCENTRATION CURLS W/     SUPERSET: 5 Sets of 6 reps
        SEATED TWO-ARM DUMBBELL CURLS