Arnolds Blueprint Phase 1

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5 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Back 10 exercises, 59 mins

Barbell Bench Press	6x8 reps	rest: 0s
Pull-Up	6x8 reps	rest: 45s
Dumbbell Incline Bench Press	5x8 reps	rest: 0s
T Bar Row	5x8 reps	rest: 30s
Cable Mid Chest Crossover	5x8 reps	rest: 0s
Cable Seated Row	5x8 reps	rest: 30s
Dip	4x8 reps	rest: 0s
Machine Reverse Lat Pulldown (Close Grip)	4x8 reps	rest: 30s
Dumbbell One-Arm Pullover (Stability Ball)	3x8 reps	rest: 0s
Cable Cross-Over	3x8 reps	rest: 30s

Legs 1 4 exercises, 40 mins

shoulders 7 exercises, 39 mins

Machine Shoulder Press	4x8 reps	rest: 45s
Dumbbell Seated Arnold Press	5x8 reps	rest: 0s
Barbell Upright Row	5x8 reps	rest: 30s
Dumbbell Lateral Raise	3x8 reps	rest: 0s
Dumbbell Bent-Over Raise	3x8 reps	rest: 30s
Machine Reverse Fly	3x8 reps	rest: 30s
Air Bike	5x8 reps	rest: 45s

arms 8 exercises, 47 mins

Barbell Curl	5x8 reps	rest: 0s
Barbell Tricep Extension (Supine)	5x8 reps	rest: 30s
Dumbbell Hammer Curl	5x8 reps	rest: 0s
Cable Tricep Pushdown (V-Bar)	5x8 reps	rest: 30s
Dumbbell Incline Curl	3x8 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 30s
Dumbbell Concentration Curl	5x8 reps	rest: 0s
Dumbbell One-Arm Tricep Kickback	5x8 reps	rest: 30s

Legs 2 4 exercises, 45 mins