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Arnold Basic Training Level 1
Bulking
Beginner
Barbell
Plan Details
The Arnold Basic Training Level 1 routine by KaleBro is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest/Back
Est. 73 min
7 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Chin-Up with Knee Raise
1 Set x 50 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Crunch
5 Sets x 25 Reps
Tue
Shoulders/arms
Est. 109 min
11 exercises
Barbell clean and press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 6 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
EZ Bar French Press
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Reverse Crunch
5 Sets x 25 Reps
Wed
Thighs/calves/lower back
Est. 80 min
7 exercises
Barbell Squat
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Dumbbell Calf Raise
5 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Crunch
5 Sets x 25 Reps
Thu
Chest/Back
Est. 73 min
7 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Chin-Up with Knee Raise
1 Set x 50 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Crunch
5 Sets x 25 Reps
Fri
Shoulders/arms
Est. 109 min
11 exercises
Barbell clean and press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 6 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
EZ Bar French Press
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Reverse Crunch
5 Sets x 25 Reps
Sat
Thighs/calves/lower back
Est. 80 min
7 exercises
Barbell Squat
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Dumbbell Calf Raise
5 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Crunch
5 Sets x 25 Reps
