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Arnold - Basic Mass Routine
Bulking
Intermediate
Barbell
Plan Details
The Arnold - Basic Mass Routine routine by cshaft is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Legs & Lower Back
Est. 102 min
13 exercises
Barbell Squat
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Machine Calf Raise
5 Sets x 15 Reps
Barbell Romanian Deadlift
1 Set x 10 Reps
Barbell Romanian Deadlift
1 Set x 6 Reps
Barbell Romanian Deadlift
1 Set x 4 Reps
Barbell Good Morning
1 Set x 10 Reps
Barbell Good Morning
1 Set x 6 Reps
Barbell Good Morning
1 Set x 4 Reps
Bench Leg Raise (Supine)
5 Sets x 25 Reps
Any
Chest & Back
Est. 75 min
9 exercises
Smith Machine Bench Press
5 Sets x 10 Reps
Smith Machine Incline Bench Press
5 Sets x 10 Reps
Dumbbell Pullover
5 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets
Barbell Bent-Over Row
5 Sets x 10 Reps
Barbell Deadlift
1 Set x 10 Reps
Barbell Deadlift
1 Set x 6 Reps
Barbell Deadlift
1 Set x 4 Reps
Bench Leg Raise (Supine)
5 Sets x 25 Reps
Any
Shoulders, Arms & Forearms
Est. 122 min
11 exercises
Clean & Presses
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Smith Machine Upright Row
5 Sets x 10 Reps
Barbell Push Press
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Dumbbell Incline Curl
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Barbell Tricep Extension (Supine)
5 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
5 Sets x 12 Reps
Sit-Up
5 Sets x 25 Reps
