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Arnold Schwarzenneger Variation
Bulking
Intermediate
Machine strength
Plan Details
The Arnold Schwarzenneger Variation routine by topharry123 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout is based on Arnold's regular training when not in competition mode. All exercise with only 1 set should be performed to the stated number of reps in as few sets as possible.
Routine detail
Mon
Back
Est. 84 min
11 exercises
Wide Grip Chins
1 Set x 30 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Cable Deadlift
3 Sets x 12 Reps
Back Hyperextension
1 Set x 100 Reps
Cable Crunch
3 Sets x 20 Reps
Seated Bench Leg Pull-In
3 Sets x 20 Reps
Push-Up
1 Set x 100 Reps
Tue
Chest
Est. 109 min
8 exercises
Barbell Bench Press
5 Sets x 30,15,12,8,6 Reps
Barbell Incline Bench Press
5 Sets x 15,12,12,10,10 Reps
Barbell Decline Bench Press
5 Sets x 15,12,12,10,10 Reps
Dumbbell Fly
5 Sets x 15,12,10,10,10 Reps
Dip
50 Sets x 1 Reps
Dumbbell Pullover
5 Sets x 15 Reps
ab coaster
3 Sets x 8 Reps
Isometric Chest Press
4 Sets x 1 Reps
Wed
Arms
Est. 107 min
12 exercises
Barbell Curl
5 Sets x 12 Reps
Dumbbell Incline Curl
5 Sets x 12 Reps
Dumbbell Concentration Curl
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl
3 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 12 Reps
Air Bike
1 Set x 125 Reps
Thu
Shoulders
Est. 47 min
7 exercises
Smith Machine Shoulder Press
4 Sets x 8,8,6,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 10,8,6,6 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Crunch
1 Set x 75 Reps
Fri
Legs
Est. 73 min
8 exercises
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 15 Reps
Hack Calf Raise
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Ab Crunch
1 Set x 100 Reps
