Arnold's Workout

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Arnold's Workout - JEFIT

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

We value your privacy

Arnold's Workout

Featured plans for you