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Arnold's wtf
Cutting
Advanced
Dumbbell
Plan Details
The Arnold's wtf routine by ehringer is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
chest, back, abs
Est. 66 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 2
shoulders and arms and abs
Est. 212 min
12 exercises
Dumbbell Lateral Raise
5 Sets x 30 Reps
Dumbbell Seated Shoulder Press
5 Sets x 30 Reps
Dumbbell One-Arm Front Raise
5 Sets x 30 Reps
Dumbbell Seated Arnold Press
5 Sets x 30 Reps
Barbell Upright Row
5 Sets x 30 Reps
Dumbbell Incline Curl
5 Sets x 30 Reps
Dumbbell Concentration Curl
5 Sets x 30 Reps
Dumbbell Tricep Extension
5 Sets x 30 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 30 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 30 Reps
Barbell Wrist Curl (Palms Down)
5 Sets x 30 Reps
Crunch
5 Sets x 30 Reps
Day 3
legs
Est. 105 min
6 exercises
Barbell Squat
5 Sets x 30 Reps
Machine Leg Curl (Prone)
5 Sets x 30 Reps
Machine Leg Extension
5 Sets x 30 Reps
Barbell Standing Calf Raise
5 Sets x 30 Reps
Dumbbell Lunge
5 Sets x 30 Reps
Crunch
5 Sets x 30 Reps
Day 4
chest and back
Est. 122 min
7 exercises
Barbell Bench Press
5 Sets x 30 Reps
Barbell Incline Bench Press
5 Sets x 30 Reps
Dumbbell Fly
5 Sets x 30 Reps
Dumbbell Seated Tricep Press
5 Sets x 30 Reps
Barbell Bent-Over Row
5 Sets x 30 Reps
Dumbbell Bent-Over Row
5 Sets x 30 Reps
Crunch
5 Sets x 30 Reps
Day 5
shoulders and arms and abs
Est. 240 min
15 exercises
Dumbbell Seated Arnold Press
5 Sets x 30 Reps
Dumbbell Lateral Raise
5 Sets x 30 Reps
Dumbbell Seated Shoulder Press
5 Sets x 30 Reps
Barbell Shrug
5 Sets x 30 Reps
Dumbbell One-Arm Front Raise
5 Sets x 30 Reps
Dumbbell Reverse Fly (Prone)
5 Sets x 30 Reps
Barbell Upright Row
5 Sets x 30 Reps
Barbell Curl
5 Sets x 30 Reps
Dumbbell One-Arm Seated Curl
5 Sets x 30 Reps
Dumbbell Concentration Curl
5 Sets x 30 Reps
Dumbbell Tricep Extension
5 Sets x 30 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 30 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 30 Reps
Barbell Kneeling Wrist Curl (Palms Down)
5 Sets x 30 Reps
Crunch
5 Sets x 30 Reps
Day 6
legs
Est. 125 min
7 exercises
Barbell Squat
5 Sets x 30 Reps
Machine Leg Curl (Prone)
5 Sets x 30 Reps
Machine Leg Extension
5 Sets x 30 Reps
Dumbbell Lunge
5 Sets x 30 Reps
Barbell Standing Calf Raise
5 Sets x 30 Reps
Barbell Deadlift
5 Sets x 30 Reps
Crunch
5 Sets x 30 Reps
