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Modified Arnold
General
Intermediate
Machine strength
Plan Details
The Modified Arnold routine by daniel.t.vernon is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest/Back A
Est. 70 min
8 exercises
Cable Rope Deltoid Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dip
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Tue
Shoulders/Arms A
Est. 98 min
12 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Wed
Legs/Abs A
Est. 83 min
10 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Thu
Chest/Back B
Est. 70 min
8 exercises
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Pull-Up
4 Sets x 10 Reps
Landmine Press
3 Sets x 12 Reps
Fri
Shoulders/Arms B
Est. 100 min
12 exercises
Cable Reverse Fly
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Hanging Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
Sun
Legs/Abs B
Est. 82 min
10 exercises
Machine Leg Extension
3 Sets x 12 Reps
V Sits
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
