Big Bulk - 3 day Classic and Arnie Split
Bulking
Advanced
Machine strength
Plan Details
The Big Bulk - 3 day Classic and Arnie Split routine by sirlachdog is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Aimed at Corporate Warrior. 3 day with focus on pyramid sets to work up to maximum lift. Week 1 using a Classic Split. Week 2 using a Arnie Split. Each Session should be 1 hour so will fit with lunch break.
Routine detail
Mon
Week 2 - Arnie - Chest & Back
Est. 69 min
7 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Pullover on Stability Ball
4 Sets x 15 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
Mon
Week 1 - Classic - Chest & Back
Est. 72 min
7 exercises
Elliptical Training
1 Set
Barbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Machine Fly
7 Sets x 12 Reps
T Bar Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
7 Sets x 12 Reps
Wed
Week 2 - Arnie - Shoulders & Arms
Est. 78 min
8 exercises
Elliptical Training
1 Set
Barbell Military Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 15 Reps
Bench Dip
4 Sets x 15 Reps
Wed
Week 1 - Classic - Shoulders and Legs
Est. 73 min
7 exercises
Elliptical Training
1 Set
Dumbbell Seated Alternating Arnold Press
4 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 15 Reps
Cable Shrug
7 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 15 Reps
Machine Leg Press
7 Sets x 20 Reps
Machine Calf Press
3 Sets x 20 Reps
Fri
Week 2 - Arnie - Legs & Core
Est. 67 min
7 exercises
Elliptical Training
1 Set
Cross Body Crunch
3 Sets x 20 Reps
Barbell Bench Squat
4 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Leg Curl
7 Sets x 12 Reps
Machine Calf Raise
4 Sets x 20 Reps
Fri
Week 1 - Classic - Arms and Core
Est. 66 min
7 exercises
Elliptical Training
1 Set
Cable Internal Rotation
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell One-Arm Hammer Curl
4 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 15 Reps
