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Arnold's
Bulking
Advanced
Machine strength
Plan Details
The Arnold's routine by Van Angelus is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
#1
Est. 102 min
7 exercises
Barbell Bench Press
4 Sets x 11 Reps
Leverage Machine High Row
4 Sets x 11 Reps
Barbell Incline Bench Press
4 Sets x 11 Reps
Machine Reverse T Bar Row
4 Sets x 11 Reps
Dumbbell Fly
4 Sets x 11 Reps
Barbell Deadlift
4 Sets x 11 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 11 Reps
Tue
#2
Est. 134 min
12 exercises
Dumbbell Seated Arnold Press
3 Sets x 11 Reps
Dumbbell Lateral Raise
3 Sets x 11 Reps
Barbell Upright Row
3 Sets x 11 Reps
Barbell Bench Press (Close Grip)
4 Sets x 11 Reps
Barbell Curl
4 Sets x 11 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 11 Reps
Dumbbell Hammer Curl
3 Sets x 11 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 11 Reps
Dumbbell Concentration Curl
2 Sets x 11 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 11 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 11 Reps
Reverse Crunch
5 Sets x 11 Reps
Wed
#3
Est. 131 min
9 exercises
Hack Squat (Reverse Position)
4 Sets x 11 Reps
Machine Leg Extension
4 Sets x 11 Reps
Machine Leg Curl (Prone)
4 Sets x 11 Reps
Hack Calf Raise
6 Sets x 11 Reps
Calf Press On Leg Press
6 Sets x 11 Reps
Machine Seated Calf Raise
4 Sets x 11 Reps
Reverse Crunch
4 Sets x 11 Reps
Cable Kneeling Crunch
4 Sets x 11 Reps
Machine Leg Press
4 Sets x 11 Reps
Thu
#1
Est. 99 min
7 exercises
Barbell Bench Press
4 Sets x 11 Reps
Leverage Machine High Row
4 Sets x 11 Reps
Barbell Incline Bench Press
4 Sets x 11 Reps
Machine Reverse T Bar Row
4 Sets x 11 Reps
Dumbbell Fly
4 Sets x 11 Reps
Barbell Deadlift
4 Sets x 11 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 11 Reps
Fri
#2
Est. 166 min
12 exercises
Barbell Upright Row
4 Sets x 11 Reps
Barbell Curl
4 Sets x 11 Reps
Barbell Bench Press (Close Grip)
4 Sets x 11 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 11 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 11 Reps
Reverse Crunch
4 Sets x 11 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 11 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 11 Reps
Dumbbell Concentration Curl
4 Sets x 11 Reps
Dumbbell Hammer Curl
4 Sets x 11 Reps
Dumbbell Seated Arnold Press
4 Sets x 11 Reps
Dumbbell Lateral Raise
4 Sets x 11 Reps
Sat
#3
Est. 81 min
6 exercises
Machine Leg Press
4 Sets x 11 Reps
Machine Leg Extension
4 Sets x 11 Reps
Machine Leg Curl (Prone)
4 Sets x 11 Reps
Hack Calf Raise
4 Sets x 11 Reps
Cable Kneeling Crunch
4 Sets x 11 Reps
Hack Squat
4 Sets x 11 Reps
