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High Intensity Arnold
AUTOPLAY
Bulking
Advanced
Machine strength
Plan Details
The High Intensity Arnold routine by drifflard is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
High Intensity Arnold
Routine detail
Mon
Back/Chest
Est. 60 min
7 exercises
Dumbbell Bench Press
5 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Machine Decline Chest Press
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Tue
Legs
Est. 97 min
11 exercises
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Smith Machine Squat
5 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Kneeling Jump Squat
4 Sets x 8 Reps
Hip Extension (Standing)
4 Sets x 8 Reps
Wed
SArms
Est. 47 min
6 exercises
Dip
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Thu
Rest ?
Est. 0 min
0 exercises
This day is empty
Fri
Back/Chest 2
Est. 61 min
7 exercises
Smith Machine Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
Cable Incline Pullover
4 Sets x 8 Reps
Cable Incline Fly
4 Sets x 8 Reps
Fri
SArms 2
Est. 85 min
10 exercises
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Sat
Legs 2
Est. 42 min
5 exercises
Machine Seated Calf Raise
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Smith Machine Squat
5 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Any
Rest ?
Est. 0 min
0 exercises
This day is empty
Any
Bench Pyramid
Est. 61 min
3 exercises
Barbell Bench Press
10 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
