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Arnold's 1% Circuit (Terrible Ten)
- 30 kg 181
- 30 kg 181
- 30 kg 181
- Repeat as many times as you can within 15 minutes. Use the same weight for each barbell exercise and use a weight you can do eight reps of.
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Barbell Bench Press
- 20 kg x 20 reps 62
- 40 kg x 10 reps 75
- 40 kg x 10 reps 75
- 40 kg x 10 reps 75
- 40 kg x 10 reps 75
- 40 kg x 10 reps 75
- 40 kg x 10 reps 75
- 40 kg x 10 reps 75
- 40 kg x 10 reps 75
- 40 kg x 10 reps 75
- 40 kg x 10 reps 75
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Barbell Incline Bench Press
- 20 kg x 20 reps 62
- 30 kg x 10 reps 65
- 30 kg x 10 reps 65
- 30 kg x 10 reps 65
- 30 kg x 10 reps 65
- 30 kg x 10 reps 65
- 30 kg x 10 reps 65
- 30 kg x 10 reps 65
- 30 kg x 10 reps 65
- 30 kg x 10 reps 65
- 30 kg x 10 reps 65
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Decline Barbell Bench Press
- 30 kg x 10 reps 43
- 30 kg x 10 reps 43
- 30 kg x 10 reps 43
- 30 kg x 10 reps 43
- 30 kg x 10 reps 43
- 30 kg x 10 reps 43
- 30 kg x 10 reps 43
- 30 kg x 10 reps 43
- 30 kg x 10 reps 43
- 30 kg x 10 reps 43
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Machine Chest Fly (Pec Deck)
- 25 kg x 10 reps 14
- 25 kg x 10 reps 14
- 25 kg x 10 reps 14
- 25 kg x 10 reps 14
- 25 kg x 10 reps 14
- 25 kg x 10 reps 14
- 25 kg x 10 reps 14
- 25 kg x 10 reps 14
- 25 kg x 10 reps 14
- 25 kg x 10 reps 14
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Parallel-Grip Pull-Up
- 5 reps 42
- 5 reps 42
- 5 reps 42
- 5 reps 42
- 5 reps 42
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Preacher Curl
- 20 kg x 10 reps 20
- 20 kg x 10 reps 20
- 20 kg x 10 reps 20
- 20 kg x 10 reps 20
- 20 kg x 10 reps 20
- 20 kg x 10 reps 20
- 20 kg x 10 reps 20
- 20 kg x 10 reps 20
- 20 kg x 10 reps 20
- 20 kg x 10 reps 20
- All lifts done with 60 seconds between sets (GVT)