Arnold for beginners
Bulking
Beginner
Barbell
Plan Details
The Arnold for beginners routine by dime0000 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
I go 3 days on, and 1 day off for lifting. I'll sneak in the cardio when/if I can. Feel free to omit the situp/ab routines all together OR do what I've been doing lately - tabata burpees.
Routine detail
Any
chest back abs
Est. 44 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Bent-Over Row
8 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Any
shoulder arms
Est. 55 min
6 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
8 Sets x 8 Reps
Decline Bench Rotational Sit-Up
8 Sets x 20 Reps
Any
cardio
Est. 27 min
2 exercises
Stationary Bike
1 Set
Running
1 Set
Any
leg
Est. 39 min
6 exercises
Barbell Zercher Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Crunch
4 Sets x 25 Reps
