Loading...
Arnold Routine
Bulking
Advanced
Machine strength
Plan Details
The Arnold Routine routine by DougalT is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Back
Est. 106 min
10 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 15 Reps
Dumbbell Fly
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Cable Cross-Over
6 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Rear Pull-Up (Wide Grip)
5 Sets x 10 Reps
Barbell Incline Bench Press
6 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Machine Seated Row
6 Sets x 10 Reps
Day 2
Arms
Est. 106 min
9 exercises
Barbell Curl
6 Sets x 10 Reps
EZ Bar French Press
6 Sets x 10 Reps
Dumbbell Seated Bicep Curl
6 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
6 Sets x 8 Reps
Dumbbell Concentration Curl
6 Sets x 10 Reps
Barbell Bench Press (Close Grip)
6 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Day 3
Shoulders & Abs
Est. 84 min
8 exercises
Barbell Seated Press
6 Sets x 10 Reps
Dumbbell Lateral Raise
6 Sets x 10 Reps
Dumbbell Rear Deltoid Row
5 Sets x 10 Reps
Cable Lateral Raise
5 Sets x 10 Reps
Barbell Ab Rollout
4 Sets x 12 Reps
Decline Crunch
3 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Day 4
Legs
Est. 112 min
8 exercises
Barbell Deep Squat
6 Sets x 8 Reps
Machine Leg Press
6 Sets x 8 Reps
Machine Leg Extension
6 Sets x 12 Reps
Machine Seated Leg Curl
6 Sets x 10 Reps
Barbell Lunge
5 Sets x 15 Reps
Machine Calf Raise
10 Sets x 10 Reps
Machine Seated Calf Raise
8 Sets x 15 Reps
Dumbbell Calf Raise
6 Sets x 12 Reps
