Arnold Schwarzenneger Variation - JEFIT

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Arnold Schwarzenneger Variation - JEFIT

Arnold Schwarzenneger Variation banner

Arnold Schwarzenneger Variation

AUTOPLAY

Bulking

Intermediate

Machine strength

Plan Details

The Arnold Schwarzenneger Variation routine by Blake_Noah12 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

This workout is based on Arnold's regular training when not in competition mode. All exercise with only 1 set should be performed to the stated number of reps in as few sets as possible.

Routine detail

Mon

Chest

Est. 0 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 30,15,12,8,6 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 15,12,12,10,10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 15,12,10,10,10 Reps

Dip Demonstration

Dip

5 Sets x 1 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 15 Reps

ab coaster Demonstration

ab coaster

3 Sets x 8 Reps

Mon

Back

Est. 0 min

6 exercises

T Bar Row Demonstration

T Bar Row

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets x 8 Reps

Machine One-Arm Pulldown Demonstration

Machine One-Arm Pulldown

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Cable One-Arm Row Demonstration

Cable One-Arm Row

3 Sets x 8 Reps

Tue

Cardio

Est. 0 min

0 exercises

This day is empty

Wed

Arms

Est. 0 min

12 exercises

Barbell Curl Demonstration

Barbell Curl

5 Sets x 12 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

5 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 12 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 12 Reps

Dumbbell Seated Wrist Curl Demonstration

Dumbbell Seated Wrist Curl

3 Sets x 12 Reps

Dumbbell Supinated One-Arm Wrist Curl Demonstration

Dumbbell Supinated One-Arm Wrist Curl

3 Sets x 12 Reps

Thu

Legs

Est. 0 min

4 exercises

Barbell Lateral Lunge Demonstration

Barbell Lateral Lunge

3 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 8 Reps

Wall Calf Stretch Demonstration

Wall Calf Stretch

3 Sets x 8 Reps

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

3 Sets x 8 Reps

Fri

Legs

Est. 0 min

8 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 15 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

1 Set x 100 Reps

Fri

Shoulders

Est. 0 min

7 exercises

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 8,8,6,6 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10,8,6,6 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Crunch Demonstration

Crunch

1 Set x 75 Reps