Arbold Blueprint
AUTOPLAY
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Arbold Blueprint routine is a 7 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Day 1
Day 1
Day 2
Day 2
Day 3
Day 4
Day 5
Chest
Est time: 69 min
10 exercises
Barbell Bench Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Incline Bench Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Fly
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
00:00
Dumbbell Pullover
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Chest Dip
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Incline Fly
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Shoulder Extension
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Dumbbell One-Arm Tricep Extension
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
Tricep Push-Up
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:00
Machine Tricep Extension
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
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