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Arnold Schwarzenegger NEMBB Phase 1
Bulking
Beginner
Body
Plan Details
The Arnold Schwarzenegger NEMBB Phase 1 routine by JJBADER is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Arnold Schwarzenegger's Phase 1 program from The New Encyclopedia of Modern Bodybuilding
Routine detail
Day 1
Chest, Back, and Abs
Est. 71 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Crunch
5 Sets x 25 Reps
Day 2
Shoulder, Arms, and Abs
Est. 91 min
11 exercises
Barbell Clean and press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Barbell Overhead Tricep Extension
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Reverse Crunch
5 Sets x 25 Reps
Day 3
Thighs, Calves, Lower back, and Abs
Est. 62 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
straight-leg Deadlift
3 Sets x 6 Reps
Barbell Good Morning
3 Sets x 6 Reps
Crunch
5 Sets x 25 Reps
Day 4
Chest, Back, and Abs
Est. 72 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Reverse Crunch
5 Sets x 25 Reps
Day 5
Shoulder, Arms, and Abs
Est. 89 min
11 exercises
Barbell Clean and press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Barbell Push Press
3 Sets x 6 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Barbell Overhead Tricep Extension
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Crunch
5 Sets x 25 Reps
Day 6
Thighs, Calves, Lower back, and Abs
Est. 63 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
straight-leg Deadlift
3 Sets x 6 Reps
Barbell Good Morning
3 Sets x 6 Reps
Reverse Crunch
5 Sets x 25 Reps
