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Arnold 6 day - 1 rest day workout
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General
Beginner
Dumbbell
Plan Details
The Arnold 6 day - 1 rest day workout routine by DottLeo is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Chest, Back, Abs
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 40 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 8 Reps
Leg Raise
5 Sets x 25 Reps
Tue
Shoulders, Arms, Abs
Est. 0 min
11 exercises
Dumbbell Arnold Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Wed
Legs, Abs
Est. 0 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Thu
Chest, Back, Abs
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 40 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 8 Reps
Leg Raise
5 Sets x 25 Reps
Fri
Shoulder, Arms, Abs
Est. 0 min
11 exercises
Dumbbell Arnold Press
3 Sets x 8 Reps
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Sat
Legs, Abs
Est. 0 min
9 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
