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AZ custom 6x arnold split
Bulking
Beginner
Machine strength
Plan Details
The AZ custom 6x arnold split routine by alimzia is a 9 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Any
Push
Est. 63 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
rear delt machine
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Weight Plate Shrug
3 Sets x 14 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Any
Legs & Abs 2
Est. 62 min
9 exercises
Barbell Front Squat
3 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 8 Reps
Any
Legs & Abs
Est. 74 min
12 exercises
Strength low rep squats
1 Set x 3 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
seated leg press
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Any
Chest & Back 2
Est. 76 min
12 exercises
barbell strength nench press
1 Set x 3 Reps
Barbell Bench Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Seated wide grip cable row
3 Sets x 10 Reps
inverted ISO lateral
3 Sets x 10 Reps
Dip
2 Sets x 12 Reps
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Any
Shoulder & Arms
Est. 103 min
16 exercises
Barbell Clean and Jerk
1 Set x 25 Reps
Leverage Shoulder Press
1 Set x 5 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
2 Sets x 10 Reps
Single Arm Cable Hammer Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
rear dealt pulleys
2 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Machine Shrugs
4 Sets x 10 Reps
Barbell Bicep Drag Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
cable cross motion kickbacks
3 Sets x 10 Reps
Any
Pull
Est. 48 min
7 exercises
Barbell Deadlift
3 Sets x 10 Reps
Pull-Up
3 Sets x 12 Reps
Y delt raises
3 Sets x 10 Reps
inverted ISO lateral
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Barbell Bicep Drag Curl
3 Sets x 10 Reps
Any
Shoulders & Arms 2
Est. 106 min
14 exercises
Barbell Push Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
2 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
rear delt machine
5 Sets x 10 Reps
rear dealt pulleys
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Weight Plate Shrug
5 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Any
Chest & Back
Est. 101 min
14 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Single Arm Cable Flyes
5 Sets x 10 Reps
Y delt raises
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
inverted ISO lateral
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Hanging Knee Raise (Rotational)
3 Sets x 8 Reps
Toe Touches
3 Sets x 12 Reps
Weight Roped
3 Sets
Any
Legs
Est. 42 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
