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MAMUTE copied ARNOLD's Blueprint
Bulking
Advanced
Barbell
Plan Details
The MAMUTE copied ARNOLD's Blueprint routine by SidneiGuandalini is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
MAMUTE copied ARNOLD's Blueprint reference: https://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html
Routine detail
Day 1
CHEST, BACK AND ABS
Est. 50 min
8 exercises
Barbell Bench Press
5 Sets x 30,12,10,8,6 Reps
Barbell Incline Bench Press
5 Sets x 30,12,10,8,6 Reps
Dumbbell Fly
5 Sets x 30,12,10,8,6 Reps
Dumbbell Pullover
5 Sets x 30,12,10,8,6 Reps
Chin-Up with Knee Raise
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 30,12,10,8,6 Reps
Dumbbell Bent-Over Row
5 Sets x 30,12,10,8,6 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Day 2
SHOULDERS, ARMS AND ABS
Est. 84 min
14 exercises
Barbell Clean and Jerk
5 Sets x 25 Reps
Dumbbell Shoulder Press
5 Sets x 30,12,10,8,6 Reps
Dumbbell One-Arm Front Raise
5 Sets x 30,12,10,8,6 Reps
Dumbbell Lateral Raise
5 Sets x 30,12,10,8,6 Reps
Barbell Upright Row
5 Sets x 30,12,10,8,6 Reps
Barbell Curl
5 Sets x 30,12,10,8,6 Reps
Dumbbell Incline Curl
5 Sets x 30,12,10,8,6 Reps
Dumbbell Concentration Curl
5 Sets x 30,12,10,8,6 Reps
Barbell Bench Press (Close Grip)
5 Sets x 30,12,10,8,6 Reps
Barbell Tricep Extension
5 Sets x 30,12,10,8,6 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 30,12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 30,12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Down)
5 Sets x 30,12,10,8,6 Reps
Decline Crunch
5 Sets x 25 Reps
Day 3
LEGS
Est. 67 min
9 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Barbell Pin-Off Good Morning
5 Sets x 8 Reps
Barbell Lunge
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 8 Reps
