The percentages given are only my aproximations based on my knowledge of Arcidi's maximal lifts.
Monday
Light Bench Press: 3 sets of 5 @ 60-65% of 1RM
Medium Behind-the-Neck Press: 3 set of 5 @ 65 -75 % of 1RM
Lying Tricep Extension to the nose: 2 sets of 6 reps
Standing Barbell Curls: 3 sets of 6 reps
Lat Pulldowns: 3- 4 set sof 10 reps
Thursday
Heavy Bench Press: As heavy as possible. Weeks 1-3 do 3 sets of 6 reps, weeks 4-6 do 3 sets of 5 reps, weeks 7-9 do 3 sets of 3 reps, weeks 10-11 combine sets of 3 and 2 reps. Max out on week 12.
Light Behind-the-Neck Press: 3 sets of 6 reps @ 55-60% of 1RM
Lying Tricep Extension to the nose: 2 sets of 6
Standing Barbell Curls: 3 sets of 6
Lat Pulldowns: 3-4*10
Saturday
Squats: your choice of sets and reps
Deadlifts: your choice of sets and reps
Heavy Behind-the-neck Press: 2 sets of 3 @ 80-90% of 1RM
Sources:
http://www.angelfire.com/ab/bigmuscle2/arcidi.html
http://ditillo2.blogspot.no/2013/07/ted-arcidis-bench-training-dennis-b-weis.html
