Big Bulk - 3 day Classic and Arnie Split - JEFIT

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Big Bulk - 3 day Classic and Arnie Split - JEFIT

Big Bulk - 3 day Classic and Arnie Split banner

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 Demonstration

Elliptical Training

1 Set

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 15 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 15 Reps

Dumbbell Pullover on Stability Ball Demonstration

Dumbbell Pullover on Stability Ball

4 Sets x 15 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 15 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 15 Reps

Mon

Week 1 - Classic - Chest & Back

Est. 72 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

7 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

7 Sets x 12 Reps

Wed

Week 1 - Classic - Shoulders and Legs

Est. 73 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Seated Alternating Arnold Press Demonstration

Dumbbell Seated Alternating Arnold Press

4 Sets x 15 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

4 Sets x 15 Reps

Cable Shrug Demonstration

Cable Shrug

7 Sets x 12 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

7 Sets x 20 Reps

Machine Calf Press Demonstration

Machine Calf Press

3 Sets x 20 Reps

Wed

Week 2 - Arnie - Shoulders & Arms

Est. 78 min

8 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 15 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 15 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 15 Reps

Bench Dip Demonstration

Bench Dip

4 Sets x 15 Reps

Fri

Week 1 - Classic - Arms and Core

Est. 66 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Cable Internal Rotation Demonstration

Cable Internal Rotation

3 Sets x 12 Reps

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 15 Reps

Dumbbell One-Arm Hammer Curl Demonstration

Dumbbell One-Arm Hammer Curl

4 Sets x 15 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 15 Reps

Fri

Week 2 - Arnie - Legs & Core

Est. 67 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Cross Body Crunch Demonstration

Cross Body Crunch

3 Sets x 20 Reps

Barbell Bench Squat Demonstration

Barbell Bench Squat

4 Sets x 15 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

3 Sets x 20 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

7 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 20 Reps