Arnold Method Training
General
Advanced
Machine strength
Plan Details
The Arnold Method Training routine by BartHam is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
Shoulder+Triceps
Est. 70 min
8 exercises
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Barbell Seated Tricep Extension
4 Sets x 10 Reps
Any
Chest+Triceps
Est. 73 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Any
Back+Biceps
Est. 74 min
8 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Any
Legs+Biceps
Est. 71 min
8 exercises
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Any
Abs+Arms
Est. 75 min
9 exercises
Decline Crunch
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Seated Bench Leg Pull-In
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Wrist Roller
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
