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Arnold Method Training
General
Advanced
Machine strength
Plan Details
The Arnold Method Training routine by mido_mmmmm55 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
Shoulder+Triceps
Est. 87 min
11 exercises
Dumbbell One-Arm Press (Palms In)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Upright Row
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Barbell Seated Tricep Extension
4 Sets x 10 Reps
Any
Legs+Biceps
Est. 137 min
10 exercises
Dumbbell Concentration Curl
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Any
Chest+Triceps
Est. 138 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Treadmill Running
1 Set
Any
Abs+Arms
Est. 84 min
11 exercises
Decline Crunch
4 Sets x 10 Reps
Seated Bench Leg Pull-In
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Any
Back+Biceps
Est. 91 min
12 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
