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Arnolds Blueprint Phase 1
Cutting
Advanced
Machine strength
Plan Details
The Arnolds Blueprint Phase 1 routine by yye1 is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest and Back
Est. 59 min
10 exercises
Barbell Bench Press
6 Sets x 8 Reps
Pull-Up
6 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
T Bar Row
5 Sets x 8 Reps
Cable Mid Chest Crossover
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Tue
Legs 1
Est. 41 min
4 exercises
Machine Leg Press
8 Sets x 8 Reps
Machine Leg Extension
10 Sets x 8 Reps
Machine Seated Leg Curl
10 Sets x 8 Reps
Bodyweight Calf Raise
10 Sets x 8 Reps
Wed
shoulders
Est. 39 min
7 exercises
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Air Bike
5 Sets x 8 Reps
Thu
arms
Est. 47 min
8 exercises
Barbell Curl
5 Sets x 8 Reps
Barbell Tricep Extension (Supine)
5 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 8 Reps
Fri
Legs 2
Est. 46 min
4 exercises
Barbell Squat
8 Sets x 8 Reps
Machine Leg Extension
10 Sets x 8 Reps
Machine Seated Leg Curl
10 Sets x 8 Reps
Machine Seated Calf Raise
10 Sets x 8 Reps
