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arnold blueperint to mass
Bulking
Advanced
Machine strength
Plan Details
The arnold blueperint to mass routine by MohamedElhalwagy is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest & back and abs
Est. 66 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Day 2
shoulders & arms & forearms& abs
Est. 108 min
15 exercises
Barbell Clean and Jerk
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
Decline Crunch
5 Sets x 25 Reps
Day 3
leg & calf & abs
Est. 65 min
8 exercises
Barbell Squat
5 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Cable Kneeling Crunch
4 Sets x 25 Reps
Day 4
cardio
Est. 62 min
1 exercise
Running
1 Set
Day 5
chest & back & abs
Est. 66 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Day 6
shoulders & arms & forearms & abs
Est. 103 min
15 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Rear Press
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
Decline Crunch
5 Sets x 25 Reps
Day 7
leg & calf & abs
Est. 63 min
8 exercises
Barbell Front Squat
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Cable Kneeling Crunch
4 Sets x 25 Reps
Day 8
cardio
Est. 62 min
1 exercise
Running
1 Set
