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Arnie lvl 1
General
Beginner
Barbell
Plan Details
The Arnie lvl 1 routine by geerten is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and back
Est. 80 min
7 exercises
Barbell Deadlift
3 Sets x 10 Reps
Pull-Up
10 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Crunch
5 Sets x 25 Reps
Barbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Day 2
Shoulders and arms
Est. 110 min
11 exercises
Barbell Clean
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
heavy upright row
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 6 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 15 Reps
Reverse Crunch
5 Sets x 25 Reps
Day 3
Legs
Est. 73 min
7 exercises
Barbell Good Morning
3 Sets x 10 Reps
Barbell Squat
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Crunch
5 Sets x 25 Reps
Machine Calf Raise
5 Sets x 15 Reps
