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Arnold's Workout
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Arnold's Workout routine by fadenian is a 18 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
A/B workout days, A: Chest, Back, Legs; B: Biceps, Triceps, Shoulders. 3 x workouts a day. Each workout is done 3x a week. Make sure to get adequate nutrition and sleep to recover from each workout. This is based on the workout Arnold used.
Routine detail
Mon
Workout #A1- Chest
Est. 46 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Cable Cross-Over
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Dumbbell Pullover
5 Sets x 8 Reps
Mon
Workout #A2- Back
Est. 38 min
5 exercises
Chin-Up with Knee Raise
5 Sets x 8 Reps
T Bar Row
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Mon
Workout #A3- Legs
Est. 38 min
5 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Barbell Lunge
5 Sets x 8 Reps
Tue
Workout #B1- Biceps
Est. 26 min
4 exercises
Barbell Curl
5 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 8 Reps
Bench Weighted Decline Crunch
1 Set x 8 Reps
Tue
Workout #B2- Triceps
Est. 30 min
4 exercises
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
EZ Bar Seated Reverse Grip French Press
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 8 Reps
Tue
Workout #B3- Shoulders
Est. 28 min
4 exercises
Barbell Seated Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 8 Reps
Weight Plate Rotation
5 Sets x 8 Reps
Wed
Workout #A1- Chest
Est. 46 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Cable Cross-Over
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Dumbbell Pullover
5 Sets x 8 Reps
Wed
Workout #A2- Back
Est. 38 min
5 exercises
Chin-Up with Knee Raise
5 Sets x 8 Reps
T Bar Row
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Wed
Workout #A3- Legs
Est. 38 min
5 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Barbell Lunge
5 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 8 Reps
Thu
Workout #B1- Biceps
Est. 31 min
4 exercises
Barbell Curl
5 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 8 Reps
Bench Weighted Decline Crunch
5 Sets x 8 Reps
Thu
Workout #B2- Triceps
Est. 32 min
5 exercises
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
EZ Bar Seated Reverse Grip French Press
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 8 Reps
Weight Plate Russian Twist
1 Set x 8 Reps
Thu
Workout #B3- Shoulders
Est. 29 min
4 exercises
Barbell Seated Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 8 Reps
Weighted Hanging Knee Raise
5 Sets x 8 Reps
Fri
Workout #A1- Chest
Est. 46 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Cable Cross-Over
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Dumbbell Pullover
5 Sets x 8 Reps
Fri
Workout #A2- Back
Est. 38 min
5 exercises
Chin-Up with Knee Raise
5 Sets x 8 Reps
T Bar Row
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Fri
Workout #A3- Legs
Est. 35 min
5 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Barbell Lunge
5 Sets x 8 Reps
Sat
Workout #B1- Biceps
Est. 31 min
4 exercises
Barbell Curl
5 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 8 Reps
Bench Weighted Decline Crunch
5 Sets x 8 Reps
Sat
Workout #B2- Triceps
Est. 30 min
4 exercises
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
EZ Bar Seated Reverse Grip French Press
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 8 Reps
Sat
Workout #B3- Shoulders
Est. 25 min
4 exercises
Barbell Seated Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 8 Reps
Weighted Hanging Knee Raise
1 Set x 8 Reps
