arnold blue print month 1 - JEFIT

arnold blue print month 1 - JEFIT

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arnold blue print month 1

Bulking

Advanced

Barbell

Plan Details

The arnold blue print month 1 routine by sybanem is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Day 1

chest & back

Est. 54 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

1 Set

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set

Dumbbell Pullover Demonstration

Dumbbell Pullover

1 Set

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

1 Set

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

1 Set

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

1 Set

Hanging Leg Raise Demonstration

Hanging Leg Raise

5 Sets x 25 Reps

Day 2

shoulders & arms

Est. 98 min

14 exercises

Barbell Clean and Jerk Demonstration

Barbell Clean and Jerk

5 Sets x 25 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

1 Set

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

1 Set

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set

Barbell Upright Row Demonstration

Barbell Upright Row

1 Set

EZ Bar Curl Demonstration

EZ Bar Curl

1 Set

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

1 Set

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

1 Set

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

1 Set

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

1 Set

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

1 Set

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

1 Set

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

1 Set

Decline Crunch Demonstration

Decline Crunch

5 Sets x 25 Reps

Day 3

legs

Est. 97 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

5 Sets x 8 Reps

Barbell Pin-Off Good Morning Demonstration

Barbell Pin-Off Good Morning

5 Sets x 8 Reps

Barbell Lunge Demonstration

Barbell Lunge

5 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 8 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

5 Sets x 8 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

5 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

5 Sets x 25 Reps

Day 4

chest & back 2

Est. 54 min

8 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

1 Set

Dumbbell Pullover Demonstration

Dumbbell Pullover

1 Set

Weighted Pull-Up Demonstration

Weighted Pull-Up

1 Set

EZ Bar Bent-Over Row (Reverse Grip) Demonstration

EZ Bar Bent-Over Row (Reverse Grip)

1 Set

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

1 Set

Hanging Leg Raise Demonstration

Hanging Leg Raise

5 Sets x 25 Reps

Day 5

shoulders & arms 2

Est. 78 min

14 exercises

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 5 Reps

Barbell Push Press Demonstration

Barbell Push Press

1 Set

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

1 Set

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

1 Set

Barbell Upright Row Demonstration

Barbell Upright Row

1 Set

Barbell Curl Demonstration

Barbell Curl

1 Set

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

1 Set

Dumbbell Preacher Hammer Curl Demonstration

Dumbbell Preacher Hammer Curl

1 Set

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

1 Set

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

1 Set

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

1 Set

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

1 Set

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

1 Set

Decline Crunch Demonstration

Decline Crunch

1 Set

Day 6

legs 2

Est. 74 min

8 exercises

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

5 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

5 Sets x 8 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

5 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

5 Sets x 25 Reps