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Arnold inspired
Bulking
Advanced
Machine strength
Plan Details
The Arnold inspired 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. 142 min
10 exercises
Barbell Bench Press
4 Sets x 11 Reps
Chin-Up with Knee Raise
4 Sets x 11 Reps
Barbell Incline Bench Press
4 Sets x 11 Reps
Cable Elevated Row
4 Sets x 11 Reps
Machine Fly
4 Sets x 11 Reps
Dumbbell Shoulder Shrug
4 Sets x 11 Reps
Dumbbell Pullover
4 Sets x 11 Reps
Machine Reverse 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. 143 min
12 exercises
Barbell Shoulder Press
4 Sets x 11 Reps
Dumbbell Lateral Raise
4 Sets x 11 Reps
Barbell Upright Row
3 Sets x 11 Reps
Barbell Curl
4 Sets x 11 Reps
Barbell Bench Press (Close Grip)
4 Sets x 11 Reps
Dumbbell Hammer Curl
3 Sets x 11 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 11 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 11 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 11 Reps
Machine Calf Raise
5 Sets x 11 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 11 Reps
Reverse Crunch
5 Sets x 11 Reps
Wed
#3
Est. 153 min
8 exercises
Hack Squat (Reverse Position)
5 Sets x 11 Reps
Machine Leg Extension
7 Sets x 11 Reps
Machine Leg Curl (Prone)
6 Sets x 11 Reps
Smith Machine Toe Raise
9 Sets x 11 Reps
Hack Calf Raise
8 Sets x 11 Reps
Machine Seated Calf Raise
4 Sets x 11 Reps
Crunch
4 Sets x 11 Reps
Cable Kneeling Crunch
5 Sets x 11 Reps
Thu
#1
Est. 139 min
10 exercises
Barbell Bench Press
4 Sets x 11 Reps
Chin-Up with Knee Raise
4 Sets x 11 Reps
Barbell Incline Bench Press
4 Sets x 11 Reps
Cable Elevated Row
4 Sets x 11 Reps
Machine Fly
4 Sets x 11 Reps
Dumbbell Shoulder Shrug
4 Sets x 11 Reps
Dumbbell Pullover
4 Sets x 11 Reps
Machine Reverse 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 Shoulder Press
4 Sets x 11 Reps
Dumbbell Lateral Raise
4 Sets x 11 Reps
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
Dumbbell Alternating Bicep Curl
4 Sets x 11 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 11 Reps
Dumbbell Hammer Curl
4 Sets x 11 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 11 Reps
Machine Calf Raise
4 Sets x 11 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 11 Reps
Reverse Crunch
4 Sets x 11 Reps
Sat
#3
Est. 83 min
6 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
4 Sets x 11 Reps
Machine Seated Calf Raise
4 Sets x 11 Reps
Cable Kneeling Crunch
5 Sets x 11 Reps
